Catfish: Revisiting the vastly unappreciated nutritional powerhouse

Catfish is a moderately fatty European fish that is underappreciated, even though it has many nutritional values. See why it is worth reaching for this fish more often.

Catfish is Europe's second-largest (after beluga) fish and the largest freshwater fish. It can reach up to 3 metres in length. Catfish inhabit the waters of the Baltic Sea basin, the Black Sea, and the Caspian Sea to the east and extend to Spain in the west. To the north, they reach the Bothnian Bay.

Catfish is moderately fatty. The proper ratio of monounsaturated to polyunsaturated fatty acids benefits the functioning of the immune system. It also supports brain function and helps prevent neurological and mental diseases. Catfish is also a source of protein—100 grams contains as much as 16 grams of this component.

Additionally, it is rich in vitamin B12, vitamin D, phosphorus, selenium, thiamine, niacin, vitamin B6, magnesium, riboflavin, iron, and zinc. Consuming catfish may reduce the risk of heart disease due to omega-3 fatty acids, which lower the level of triglycerides in the blood and improve cholesterol levels.

Catfish is one of Europe's largest, most greedy, and probably the tastiest freshwater fish. It practically does not contain bones, which significantly facilitates its preparation for consumption. Additionally, the body of this fish is not covered with scales, eliminating the need for scraping before cooking.

Ingredients:

• 2 catfish fillets,
• 55g clarified butter,
• 1 onion,
• 2 cloves of garlic,
• 2 tablespoons of lemon juice,
• parsley,
• salt and pepper.

Preparation:

1. Season the fish with salt, pepper, and lemon juice, then place it in a butter-greased baking dish.
2. Chop the onion and crush the garlic. Sauté the onion and garlic in hot clarified butter.
3. Pour the butter with onions and garlic over the fish and sprinkle with chopped parsley.
4. Bake the fish for 10-15 minutes at 180°C.