Download You Can Do Catfish and more Summaries Nutrition in PDF only on Docsity!
L- SRAC Publication No. 501
II
Southern
Regional
Aquaculture
Center
November 1992
You Can Do Catfish
Katheleen F. Ladewig 1 and Donna W. Logan
From the catch to the consumer, catfish is a delicious protein food that can add variety to your diet. People are eating more catfish than ever before. Cat- fish is not only eaten in coastal regions; it is now available to most of the country. People want catfish for a vari- ety of reasons: it is low in calories, quick and easy to prepare, and, of course, it tastes great! It’s no sur- prise to those who have been eat- ing catfish for years that its popu- larity is growing.
Commercial information
Most catfish eaten by the con- sumer is produced on catfish farms. It is one of the cleanest, most carefully grown food protein on the market today. Up to forty million pounds of farm-raised cat- fish can be processed in one month.
Channel catfish can be classified in one of four groups while at the farm: brood fish, or the fish that produce offspring; fry, the newly hatched fish; fingerlings, or young catfish; and marketable fish, those you see in restaurants or your gro- cer’s seafood case. Catfish are usu- ally marketed after they have reached between 1 and 1 1/ pounds. (^1) Extension Nutrition Specialist, Human Nutrition Section, Animal Science, Texas A&M University
Flavor
One advantage to farm-raised catfish is that the flavor is consistently mild. The delicate taste of catfish is like that of a sweet whitefish. The mild flavor of the catfish means that it can be eas- ily adapted into many recipes. It is often possible to use catfish in reci- pes that call for other fish, or even poultry, pork or beef. Adding cat- fish to your diet not only adds va- riety, but also introduces a healthy, low-fat alternative.
The food guide pyramid
To help Americans choose a healthy diet, the United States De- partment of Agriculture (USDA) released the Food Guide Pyramid. This pyramid can help answer the question, “What should I eat and how much to stay healthy?” The pyramid visually guides consum- ers to eat a variety of foods while avoiding excessive fats and sug- ars. The Food Guide Pyramid sug- gests 2-3 servings per day from the Meat, Poultry, Fish & Dry Beans Group. Catfish is a good choice
from this group. It is a source of a complete protein while, unlike some foods from the protein group, is still low in fat and choles- terol. One 3 l/2-ounce serving supplies almost half the total protein re- quired by the body each day. The serving size is easily remem- bered as about the size of a deck of playing cards.
Nutritional information
Catfish has about 120 calories for every 3.5-ounce serving eaten. As with most seafood, this fish has fewer calories per serving than poultry or pork. Catfish is naturally low in sodium, which is useful information to those on a low-salt diet or those trying to avoid or reduce high blood pres- sure. Catfish, while easy to chew and digest, also contains calcium, iron and other minerals for better overall health.
Forms available
There are several forms of catfish available from your local market or grocer. The term dressed means that the catfish has been cleaned, fins removed, and head and tail cut off. About 2/3 of the dressed fish is edible. When you buy cat- fish from your grocer, make sure the eyes are clear, not dull and sunken. Flesh should be firm to the touch, and there should be no
Texas Agricultural Extension Service • Zerle L. Carpenter, Director Ž The Texas A&M University System • College Station, Texas
strong odor. Steaks are cross-sec- tions from 3/4 to 1 1/2 inches thick. They usually have a piece of back- bone in the center. About 85 per- cent of the steak is edible. Fillets are the sides of the fish cut away from the backbone. They are usu- ally boneless. All of the fillet is ed- ible. Allow 1/3 pound per serving. You may find some fillets in your grocer’s seafood case coated or marinated with flavors and spices such as lemon-butter, cajun, or mesquite. These options are cer- tainly time savers for preparing meals in minutes. If you buy steaks or fillets from a seafood dealer, make sure flesh is firm and color is consistent throughout meat.
Stretching your food dollar
You can stretch your budget by stretching your pound of catfish. For example, a pound of broiled catfish fillets will give approxi- mately 3 servings. One pound of catfish prepared in catfish salad yields 4 servings. One pound of fish served in casseroles, stir-fry, or soup can be stretched to yield 6, 7, or even 8 servings.
Frozen catfish
Many of the previously mentioned forms are available not only as fresh catfish but frozen as well. Due to improved freezing meth- ods, frozen fish is equal to fresh fish in nutrition, appearance and flavor. When buying frozen fish, make sure the flesh is solidly fro- zen and in tight moisture-proof packaging. Frozen items should be held at 0°F. The term “Individu- ally Quick Frozen” (1. Q. F.) indi- cates that the fish has been frozen by a rapid freezing method that minimizes loss of flavor and tex- ture.
Buying tips
If you buy catfish from your local market or grocer, here is some other information to keep in mind:
- Ask friends for the best seafood counter in your area. Make sure
you use a reputable, licensed dealer.
- Seafood should be free of blood, bruises and discolorations.
- Shop for fish last and return
home quickly. On very hot days, ask your salesperson to wrap your seafood in ice or carry an ice chest in the car. Use Quality grading as a guide to purchase products of high quality. Grading is an added step after inspection in which quality is determined. The “US Grade Al” mark indicates that the product is of high quality, uniform in size, practically free of blemishes, in excellent condi- tion, and has good flavor and odor. Open dating refers to the “use by" or “good until” date and can be used to judge the quality and shelf life of packaged, per- ishable products.
Storing catfish at home
Catfish can usually be stored in your refrigerator at 32° to 38°F for one or two days. At temperatures above 38°F, bacteria can grow rap- idly and cause the fish to spoil. If you freeze the catfish, make sure the package is tight-fitting. Little or no airspace helps maintain
quality, The freezer should beat 0°F. The frozen catfish should be used within 3 months.
In addition to keeping the catfish at proper temperatures, remember these facts to help reduce your risk of foodborne illness:
Wash your hands, cutting boards and countertops. Add 1 tablespoon liquid bleach to a gallon of water for a simple sanitizer. Use plastic cutting boards since wooden cutting boards cannot be sanitized properly. Defrost frozen fish overnight in refrigerator or under running water in sink. Never let fish thaw at room temperature or in standing water. Keep raw meat of any kind away from cooked foods or foods that need no more prepa- ration before eating. Bacteria from the raw product can get on other food if you’re not care- ful.
Cooking
One of the reasons catfish is ideal to use in meal planning is that it can be used so many different ways. The “10 minute rule” says to cook fish for 10 minutes per inch.
Catfish can be prepared by many cooking methods, including baking, broiling and grilling. (Photograph courtesy of The Catfish Institute)
Catfish Parmesan
pan dressed whole catfish or catfish fillets cups dry bread crumbs 3/4 cup Parmesan cheese 1/4 cup chopped parsley 1 teaspoon paprika 1/2 teaspoon oregano 1/4 teaspoon basil 2 teaspoons salt 1/2 teaspoon pepper 3/4 cup margarine or cooking oil lemon wedges
Combine bread crumbs, Parmesan cheese, parsley, paprika, oregano, basil, salt and pepper. Dip catfish in melted margarine or oil and roll in crumb mixture. Arrange fish in a well-greased baking dish 14x9x2 inches. Bake in a 375° oven for 25 minutes or until fish flakes easily. Cooking time will be less if using fillets. Garnish with lemon wedges. Serves 6.
Catfish Court Bouillon
(Court Bouillon pronounced coo-bee-yen) 1/2 cup cooking oil 1/2 cup all purpose flour 1 cup chopped onion 1 cup chopped celery 1 cup chopped green pepper 4 cloves garlic, minced 6 cups chicken broth, fish stock, or water 1 15-ounce can tomato sauce 1 10-ounce can Rotel ® tomatoes 2 bay leaves 3 pounds catfish fillets creole seasoning 8 cups hot cooked rice
In large kettle or Dutch oven stir together oil and flour until smooth. Cook over medium-high heat until mixture boils, stirring constantly. Reduce heat to medium and stir constantly about 10 minutes or until mixture turns a me- dium brown. Add onions, celery, green pepper and garlic. Cook and stir until tender. Stir in chicken broth, fish stock or water. Add tomato sauce, tomatoes and bay leaves. Bring to boil; reduce heat. Cover and simmer for 30 minutes.
Meanwhile, cut fish into bite-size pieces. Sprinkle lightly with creole seasoning. Add catfish to tomato mixture. Cover and simmer for 25 minutes or until fish flakes easily. Season to taste with creole seasoning. Remove and dis- card bay leaves.
Mound 1 cup rice on each serving plate. Spoon catfish mixture over rice. Makes 8 servings,
The work reported in this publication was supported in part by the Southern Regional Aquaculture Center through Grant No. 89-38500-4516 from the United States Department of Agriculture.
Educational programs of the Texas Agricultural Extension Service are open to all citizens without regard to race, color, sex, disability, religion, age or national origin.
Issued in furtherance of Cooperative Extension Work in Agriculture and Home Economics, Acts of Congress of May 8, 1914, as amended, and June 30, 1914, in cooperation with the United States Department of Agriculture. Zerle L. Carpenter, Director, Texas Agricultural Extension Service, The Texas A&M University System. 5M--5-94, Reprint F&N
