Know what’s on your plate
Channel catfish
Calories & nutrition facts
wild, raw
Nutrition facts
Per 100 g% DV- Calories 95 kcal —
- Protein 16 g 33%
- Carbohydrate 0 g 0%
- Fat 2.8 g 4%
- Saturated fat 0.7 g 4%
- Fibre 0 g 0%
- Sodium 43 mg 2%
- Cholesterol 58 mg 19%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 15 µg 2%
- Vitamin C 0.7 mg 1%
- Vitamin D 12.5 µg 63%
- Thiamin (B1) 0.21 mg 18%
- Riboflavin (B2) 0.07 mg 6%
- Niacin (B3) 1.9 mg 12%
- Pantothenic acid (B5) 0.77 mg 15%
- Vitamin B6 0.12 mg 7%
- Folate (B9) 10 µg 3%
- Vitamin B12 2.2 µg 93%
Minerals
- Calcium 14 mg 1%
- Iron 0.3 mg 2%
- Magnesium 23 mg 5%
- Phosphorus 209 mg 17%
- Potassium 358 mg 8%
- Zinc 0.51 mg 5%
- Copper 0.03 mg 4%
- Manganese 0.03 mg 1%
- Selenium 12.6 µg 23%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 95 | 16 g | 0 g | 2.8 g |
| 1 × oz | 85 g | 81 | 14 g | 0 g | 2.4 g |
| 1 × fillet | 159 g | 151 | 26 g | 0 g | 4.5 g |
| 2 × oz | 170 g | 162 | 28 g | 0 g | 4.8 g |
| ½ × oz | 42.5 g | 40 | 7 g | 0 g | 1.2 g |
| 3 × oz | 255 g | 242 | 42 g | 0 g | 7.2 g |
| 4 × oz | 340 g | 323 | 56 g | 0 g | 9.6 g |
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Questions about Channel catfish
How do you cook channel catfish without it falling apart?
Pat the fillets dry, season them, then cook in a lightly oiled pan over medium heat for about 3–4 minutes per side, depending on thickness. Turn once, using a wide spatula; the fish is ready when it is opaque and flakes easily.
Can you bake channel catfish fillets?
Yes. Put the fillets in a lightly oiled baking dish and bake at 200 °C for about 12–15 minutes, until the thickest part is opaque and flakes easily. A coating of breadcrumbs or seasoned cornmeal helps keep the surface crisp.
What does channel catfish taste like, and does it have many bones?
Its flesh is mild, slightly sweet and fairly firm, so it takes well to assertive seasonings. Bought fillets are usually boneless or have few bones, but check for pin bones before cooking.
How should you store fresh channel catfish?
Keep it cold in the fridge and cook it within 1–2 days of buying. For longer storage, wrap it tightly and freeze it; thaw it overnight in the fridge rather than on the worktop.
What goes well with channel catfish?
It pairs well with lemon, black pepper, paprika, garlic and herbs. Serve it with coleslaw, greens or roasted potatoes; cornmeal-crusted fried catfish is a well-known Southern US dish.
Can you use channel catfish instead of cod?
Yes, especially in fish cakes, tacos and baked dishes: both have mild flesh, though catfish is often a little firmer and sweeter. Use the same amount, but check early as thinner fillets may cook faster.
Is channel catfish a good source of vitamin D?
Yes. A 100 g portion provides 12.5 µg of vitamin D, making it a notable source.
How much protein is in a channel catfish fillet?
A typical 159 g fillet provides 26 g of protein. A smaller 85 g portion provides 14 g.
Source: USDA FoodData Central 174186 · per 100 g · carbohydrate per EU label, fibre excluded
