Nutrients, Calories, Benefits of Atlantic Catfish

Published on: 01/06/2022

Calories in Atlantic Catfish

Atlantic Catfish contains 96 kCal calories per 100g serving. The reference value of daily consumption of Atlantic Catfish for adults is 96 kCal.

The following foods have approximately equal amount of calories:
  • Lamb's kidneys (97kCal)
  • Easy lamb (95kCal)
  • Buffalo, steak from the upper thigh (Shoshone-Bannock) (97kCal)
  • Beans, chili, barbecue, cooked, ranch style (97kCal)
  • Beans, baked, canned, with pork, with tomato sauce (94kCal)
  • Beans, baked, canned, plain or vegetarian (94kCal)
  • Beans black eye (cow peas, Chinese cowpea), unripe, boiled, with salt (94kCal)
  • Beans black eye (cow peas, Chinese cowpea), unripe, boiled, without salt (97kCal)
  • Tofu yogurt (94kCal)
  • Peas, sprouted seeds, boiled, with salt (98kCal)

Proteins in Atlantic Catfish

Atlantic Catfish contains 17.5 g proteins per 100g serving. A medium 5.3 oz skin on potato has 3 grams of protein. Protein is an important component of almost every cell and tissue in the body. Protein is made up of amino acids. There are 20 amino acids with biological significance; however, only nine are essential, meaning that our bodies cannot synthesize them and they must be obtained through food.

Fats in Atlantic Catfish

Atlantic Catfish contains 2.39 g fats per 100g serving. 2.39 g of fats are equal to 19.12 calories (kCal).

Vitamins and other nutrients in Atlantic Catfish

Nutrient Content Reference
Calories 96kCal 96kCal
Proteins 17.5g 18g
Fats 2.39g 2g
Water 79.9g 80g
Ash 1.16g 1g
Vitamin A, RE 113mcg 113mcg
Retinol 0.113mg 0mg
Vitamin B1, thiamine 0.18mg 0mg
Vitamin B2, riboflavin 0.08mg 0mg
Vitamin B5, pantothenic 0.57mg 1mg
Vitamin B6, pyridoxine 0.4mg 0mg
Vitamin B9, folate 5mcg 5mcg
Vitamin B12, cobalamin 2.03mcg 2mcg
Vitamin PP, NE 2.133mg 2mg
Potassium, K 300mg 300mg
Calcium, Ca 6mg 6mg
Magnesium, Mg 30mg 30mg
Sodium, Na 85mg 85mg
Sera, S 175mg 175mg
Phosphorus, P 200mg 200mg
Iron, Fe 0.09mg 0mg
Manganese, Mn 0.015mg 0mg
Copper, Cu 29mcg 29mcg
Selenium, Se 36.5mcg 37mcg
Zinc, Zn 0.78mg 1mg
Arginine 1.047g 1g
Valin 0.902g 1g
Histidine 0.515g 1g
Isoleucine 0.806g 1g
Leucine 1.422g 1g
Lysine 1.607g 2g
Methionine 0.518g 1g
Threonine 0.767g 1g
Tryptophan 0.196g 0g
Phenylalanine 0.683g 1g
Alanine 1.058g 1g
Aspartic acid 1.792g 2g
Glycine 0.84g 1g
Glutamic acid 2.612g 3g
Proline 0.619g 1g
Serine 0.714g 1g
Tyrosine 0.591g 1g
Cysteine 0.188g 0g
Cholesterol 46mg 46mg
Saturated fatty acids 0.365g 0g
14: 0 Myristinova 0.066g 0g
16: 0 Palmitic 0.253g 0g
18: 0 Stearin 0.046g 0g
Monounsaturated fatty acids 0.837g 1g
16: 1 Palmitoleic 0.189g 0g
18: 1 Olein (omega-9) 0.516g 1g
20: 1 Gadolein (omega-9) 0.114g 0g
22: 1 Eruga (omega-9) 0.018g 0g
Polyunsaturated fatty acids 0.845g 1g
18: 2 Linoleum 0.02g 0g
18: 3 Linolenic 0.009g 0g
18: 4 Steroid Omega-3 0.061g 0g
20: 4 Arachidon 0.089g 0g
20: 5 Eicosapentaenoic (EPA), Omega-3 0.307g 0g
Omega-3 fatty acids 0.736g 1g
22: 5 Docosapentaenoic (DPC), Omega-3 0.043g 0g
22: 6 Docosahexaenoic (DHA), Omega-3 0.316g 0g
Omega-6 fatty acids 0.109g 0g

Nutrition Facts About Atlantic Catfish

How To Cook Catfish With Corn Salad - Recipe

Required products :

  • 4 fillets of catfish
  • 1 tablespoon lemon juice
  • 1 teaspoon hot red pepper
  • 1/4 teaspoon salt
  • 1 tablespoon oil
  • 2 2/3 tea cups corn
  • 1/4 teaspoon finely chopped red onion
  • 2 teaspoons finely chopped jalapeno peppers
  • 2 cloves finely chopped garlic
  • 1 tablespoon coriander
  • lemon slices

Method of preparation :

Thaw the fillets, if frozen, then dry them with kitchen paper.

In a bowl, mix the lemon juice, hot pepper and salt. Spread the resulting mixture on both sides of the fillets.

In a large skillet, heat 2 tablespoons oil and fry the fish for 4-6 minutes on each side. Transfer to a plate and keep warm.

In the same pan put the remaining 1 tablespoon of olive oil and add the corn, onion, jalapeno pepper and garlic, fry for 2 minutes until the vegetables are soft. Remove from the heat and add coriander to them.

Serve the fillets with salad, and in each portion put slices of lemon for extra flavor.


More on the topic:
  • How to choose and cook delicious corn
  • Crispy caramelized popcorn
  • Boiled corn in fresh milk and butter
  • Homemade canned sweet corn

How To Cook Catfish With Nut Sauce - Recipe

Required products :

  • 2 kilograms of catfish
  • lemon juice
  • 4-5 cloves of garlic
  • Bay leaf

For the sauce:

  • 200 grams of walnuts
  • 100 grams of coriander
  • 2 tablespoons white wine vinegar
  • pepper
  • left

Method of preparation :

Clean the catfish, cut off its head and tail, cut into portions and remove the skin. Season the pieces with black pepper and lemon juice, add salt and leave for 20 minutes.

Then put in a saucepan, pour cold water, put the crushed garlic cloves, bay leaf and cook for 20 minutes.

Meanwhile, make the sauce.

Grind the walnuts with 100 grams of coriander. When you get a puree, pour vinegar into it and season.

Remove the catfish to a plate, cover it with the sauce and let it stand for 5-7 minutes before serving.

Enjoy your meal!


More on the topic:
  • Fried catfish fillet with a mix of spices and herbs
  • Baked catfish with vegetables
  • Fried catfish with onions and tomatoes
  • Catfish with corn salad

How To Cook Fried Catfish With Onions And Tomatoes - Recipe

Required products :






tomato paste

rice for garnish

frying oil


The quantities are according to your choice and taste.


Method of preparation :

Clean the fish and cut into portions, wash the pieces and dry them. Then salt and leave for 20 minutes.

Meanwhile, peel the carrots and onions, cut into thin strips and fry in hot oil, add tomato paste and a glass of water. Stew the vegetables.

Roll the catfish pieces in flour and fry in hot oil over medium heat. Pour the tomato sauce over the prepared fish and let the dish simmer for 10 minutes.

All you have to do is boil the rice in salted water and serve it as a side dish to the delicious fish.

Enjoy your meal!

More on the topic:
  • Fried aubergines with onions in cream and tomato paste
  • Zucchini with red fish, tomatoes and onions
  • Chicken liver with onion
  • Fried breads with sliced ​​yogurt and green onions
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