Healthy & Tender Steamed Whole Catfish
Nutritional value per serving
Calories350kcal
Carbs5gram
Fat10gram
Protein40gram
Ingredients
- Whole catfish (cleaned and gutted)1 kg
- Fresh ginger, sliced thin30 g
- Fresh garlic cloves, sliced4 pieces
- Green onions, cut into 5 cm pieces3 stalks
- Lemon or lime, sliced1 piece
- Soy sauce (low sodium preferred)2 tbsp
- Sesame oil1 tbsp
- Salt1 tsp
- Black pepper0.5 tsp
- Fresh cilantro (optional, for garnish)a handful n/a
This recipe guides you through steaming a whole catfish to perfection, resulting in a moist, tender, and healthy dish. Steaming preserves nutrients and flavor without added fat. The ingredients cost approximately $10 USD (€9 / £8 / ₹830), making this an affordable and nutritious choice. The dish has around 350 calories per serving. Suitable for a light, healthy diet with medium difficulty and about 35 minutes total time.
Preparation instructions
Prepare the fish
1Rinse the whole catfish thoroughly under cold running water. Pat dry with paper towels. Ensure the fish is gutted and cleaned properly to avoid any off-flavors or bacterial contamination.
Make ginger-garlic mix
2In a small bowl, combine sliced ginger and garlic with the soy sauce and sesame oil. This mix will infuse the fish with flavorful aromas.
Season the fish
3Rub salt and black pepper all over the fish, including inside the cavity. Then, stuff the cavity with green onions, some ginger slices, and lemon slices. Pour some of the ginger-garlic-soy mixture over the outside of the fish for even flavor.
Prepare steamer setup
4Fill a large pot or wok with about 5 cm of water and bring to a boil. Make sure the water level will not touch the fish when placed on the steaming rack or plate above. Use a heatproof plate that fits inside the steamer.
Steam the catfish
5Place the fish on the plate and set it inside the steamer. Cover with a tight-fitting lid and steam over medium-high heat for about 20-25 minutes. Check the water occasionally and add more if needed to prevent drying out.
Check doneness
6Use a food thermometer inserted into the thickest part of the fish. The safe internal temperature for fish is 63°C (145°F). The flesh should be opaque and flake easily with a fork. If not done, steam for an additional 5 minutes and check again.
Serve
7Carefully remove the steamed fish from the steamer. Garnish with fresh cilantro and extra lemon wedges if desired. Enjoy warm with steamed rice or vegetables.
Cooking Tips
-To avoid the fish sticking to the plate, lightly oil the plate before placing the fish.
-You can substitute soy sauce with tamari or coconut aminos for gluten-free options.
-Always use a food thermometer to ensure the fish has reached the safe temperature to avoid foodborne illness.
-Avoid cross-contamination by using separate cutting boards for raw fish and vegetables, and wash hands thoroughly after handling raw fish.
Equipment Needed
- Large pot or wok with lid
- Steaming rack or metal trivet
- Heatproof plate that fits well inside the pot
- Knife and cutting board
- Food thermometer
- Bowls and utensils for mixing and serving
Shopping List
- [ ] Whole catfish (about 1 kg) - Approx. $7.50. Choose fresh catfish with clear eyes and firm flesh.
- [ ] Fresh ginger (30 g) - Approx. $0.50. Look for firm, fragrant ginger.
- [ ] Fresh garlic (4 cloves) - Approx. $0.20. Choose firm, plump garlic bulbs.
- [ ] Green onions (3 stalks) - Approx. $0.30. Select fresh and bright green stalks.
- [ ] Lemon or lime (1) - Approx. $0.50. Pick firm and heavy for size.
- [ ] Soy sauce (low sodium, 2 tbsp) - Approx. $0.20 (from bottle).
- [ ] Sesame oil (1 tbsp) - Approx. $0.60 (from bottle).
- [ ] Salt and pepper - Approx. negligible (common pantry items).
- [ ] Fresh cilantro (optional) - Approx. $0.50.
Total Approximate Cost: $10.30
Tips: For the fresh fish, buy from a trusted fishmonger or supermarket seafood counter. Ask for a whole catfish cleaned and gutted if possible to save prep time.
FAQ
How do I know when the catfish is fully cooked?
It is fully cooked when a food thermometer inserted into the thickest part reads 63°C (145°F) and the flesh flakes easily with a fork.
Can I use other types of fish for steaming?
Yes, firm white fish like tilapia or snapper can be steamed successfully using this method.
Is it necessary to steam the fish with the lid on?
Yes, keeping the lid on traps the steam and ensures even cooking of the fish.
Can I prepare the fish in advance?
It's best to prepare and steam fish fresh. If needed, clean and season in advance and refrigerate, but steam only right before eating.
How do I avoid fish sticking to the plate during steaming?
Lightly oil the steaming plate or line it with parchment paper to prevent sticking.