Catfish, a farmed freshwater catfish from the Mekong River in Vietnam, is increasingly popular in the United States. It is also known as pangasius, basa, or tra. Catfish is favored due to its affordable price, mild taste, and certain health benefits.
Catfish is a good provider of protein and has a relatively low content of saturated fat. The characteristic of having no large amount of saturated fat can reduce the risk of high cholesterol caused by the intake of high saturated fat commonly found in chicken and red meat. Excessive intake of saturated fat will lead to the accumulation of low-density lipoprotein (LDL) cholesterol on the arterial wall, thereby increasing the risk of heart disease. Each piece of grilled fish fillet can provide up to 19 grams of protein. Adequate protein intake helps maintain strong bones and muscles.
Catfish is rich in a variety of essential micronutrients, such as selenium, phosphorus, zinc, and some B vitamins. Selenium plays a crucial role in thyroid health, infection prevention, and DNA synthesis. The micronutrients in catfish also help improve reproductive health and resist oxidative stress, which is one of the factors causing diseases and infections. The B vitamins in it include niacin, thiamine, vitamin B12, pantothenic acid, and biotin. These B vitamins can help the body produce adenosine triphosphate (ATP), an energy molecule stored in cells that keeps the body active. In addition, nutrients like zinc are beneficial for immune health, wound healing, and protein synthesis.
As a lean protein, catfish has less saturated fat compared to other fish, which is beneficial to health. However, its sodium content is higher than many other fish. Fatty fish like salmon and haddock have more abundant nutritional components and are better sources of omega-3 fatty acids than catfish. Omega-3 fatty acids help reduce inflammation in the body and are beneficial to heart, immune system, and respiratory system health. The relatively high sodium content in catfish may have an adverse effect on patients with high blood pressure, as excessive sodium can lead to increased blood pressure. In terms of blood pressure control, fish like salmon and mackerel may be better protein choices.
Catfish usually grows in rivers and faces a relatively high risk of pollution. It is easily contaminated by unsafe levels of mercury and other chemicals. Studies have shown that the mercury concentration in different frozen catfish fillets varies, and 50% of the tested catfish had mercury content exceeding the recommended limit. Another study found that 70% - 80% of the white catfish exported to countries like Ukraine and Poland were detected to contain Vibrio, a kind of bacteria that can cause food poisoning. Many fish farmers in Vietnam heavily use antibiotics and other drugs to prevent bacterial infections in fish. Some of the antibiotics used for catfish in Vietnam are prohibited in the United States due to the risk of antibiotic resistance. In addition, like other seafood, those who are allergic to seafood should be extremely cautious when consuming catfish.
Catfish has a mild taste with a slightly sweet flavor, similar to flounder, tilapia, and grouper. To prevent food-borne diseases, it is necessary to ensure that the fish is thoroughly cooked. The completely cooked fish should not be translucent and should be easily separated. Many people buy frozen catfish. When purchasing, pay attention to the amount of added water and salt on the label. It is recommended to cook the fish at a temperature of at least 145 degrees Fahrenheit (63 degrees Celsius).
Catfish are mostly farmed in fish farms. The fish farms in Vietnam have relatively insufficient supervision. Farmers can use chemicals without restrictions. Fish certified by the Aquaculture Stewardship Council (ASC) are safer than uncertified frozen fish. The antibiotics used in catfish farming will increase the presence of harmful bacteria because over time, these bacteria will develop stronger resistance to antibiotics. Moreover, the large amount of waste produced by fish farms will pollute other waterways and may cause harm to consumers and other fish species.
In conclusion, catfish is a kind of fish farmed in Vietnam and is an affordable frozen fish in the United States. It is rich in protein, micronutrients, and vitamins. However, compared with other fish like salmon, haddock, and sardines, its content of nutritional components such as omega-3 fatty acids is relatively low. When purchasing catfish, it is advisable to choose ASC-certified products to ensure that the purchased fish meets the standard fish farming safety regulations.
