Fish, catfish, baked or broiled
Common food
Photo: Wikipedia
Baked or broiled catfish is a lean, flaky freshwater fish with a mild, slightly sweet flavor and a firm yet tender texture that holds up beautifully to high-heat cooking. Its nutrition profile is impressively low-calorie and virtually carb-free, making it a high-protein, low-carb staple. The preparation method allows the fish's natural taste to shine without added fats.
Calorie split: 41% protein · 0% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People love catfish for its mild, non-fishy taste that appeals even to seafood skeptics, and its versatility—it absorbs seasonings beautifully while maintaining a satisfying, meaty bite. It's a cultural cornerstone of Southern U.S. cuisine, celebrated in communal fish fries and home cooking.
⚠️ Watch-outs & how to enjoy it better
As a freshwater fish, catfish can have a mild 'muddy' flavor if not sourced from clean waters, which some find unappealing. It's also a common allergen (fish allergy), and broiling or baking can dry it out if overcooked. To counteract dryness, marinate briefly or brush with a small amount of oil before cooking; for the muddy taste, soak in buttermilk or salted water for 30 minutes prior.
Key benefits
- Excellent source of high-quality, complete protein
- Very low in carbohydrates and sugars
- Good source of essential B vitamins, especially B12
- Contains heart-healthy omega-3 fatty acids
- Low-calorie option for weight management
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Catfish have taste buds not just in their mouths, but all over their bodies, including their whisker-like barbels, allowing them to 'taste' their surroundings as they swim.
Full nutrition (USDA data · scales with serving)
| Water | 68.9 g |
| Energy | 189 kcal |
| Protein | 18.9 g |
| Total lipid (fat) | 11.9 g |
| Carbohydrate, by difference | 0.01 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.01 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.29 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 254 mg |
| Potassium, K | 376 mg |
| Sodium, Na | 337 mg |
| Zinc, Zn | 0.60 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 10.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.10 mg |
| Niacin | 2.6 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 81.1 mg |
| Vitamin B-12 | 3.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 20.0 ug |
| Retinol | 19.0 ug |
| Carotene, beta | 9.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 6.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.8 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.18 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.59 g |
| Fatty acids, total monounsaturated | 4.8 g |
| MUFA 16:1 | 0.19 g |
| MUFA 18:1 | 4.4 g |
| MUFA 20:1 | 0.11 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.1 g |
| PUFA 18:3 | 0.23 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.07 g |
| Cholesterol | 72.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
Is baked catfish healthy?
Yes, it's a very healthy choice. It's low in calories, high in protein, and provides beneficial nutrients like vitamin B12 and omega-3s, especially when prepared without heavy breading or sauces.
How do I know when baked catfish is done?
The fish is done when it reaches an internal temperature of 145°F (63°C) and flakes easily with a fork. The flesh should be opaque throughout.
Can I use frozen catfish fillets?
Absolutely. Thaw frozen fillets in the refrigerator overnight or under cold running water before baking. Pat them dry thoroughly for the best texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.89 kcal/g · 40% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.90 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.