Lemon-Steamed Catfish Fillet: A Simple, Zesty Delight
Nutritional value per serving
Calories220kcal
Carbs2gram
Fat6gram
Protein28gram
Ingredients
- Catfish fillets (fresh or thawed if frozen; choose firm, moist fillets without strong odor)2 pieces
- Fresh lemon (choose firm, bright yellow with a smooth skin)1 piece
- Garlic cloves (fresh, firm, and plump)2 pieces
- Fresh parsley (optional, for garnish)1 tbsp
- Olive oil (extra virgin recommended)1 tbsp
- Salt (fine sea salt)0.5 tsp
- Black pepper (freshly ground)0.25 tsp
This Lemon-Steamed Catfish Fillet recipe offers a quick, healthy, and delicious way to enjoy fresh fish with minimal fuss. The gentle steaming technique preserves the delicate texture and natural flavors of the catfish, elevated by the bright zing of fresh lemon. With a total ingredient cost of approximately $7 USD (€6.5, £5.6, ₹580) and around 220 calories per serving, this dish is both budget-friendly and nutrient-rich. It's perfect for pescatarian, gluten-free, and low-fat diets. The recipe is easy to follow, takes about 35 minutes total including preparation and cooking, and requires only basic kitchen equipment. Ideal for everyday home cooks, it ensures food safety with clear internal temperature guidelines and essential handling tips.
Preparation instructions
Prepare the catfish fillets
1Rinse the catfish fillets under cold running water gently and pat dry with paper towels. This helps remove any surface moisture for better steaming results. Avoid soaking the fish to preserve texture.
Season the fillets
2Place fillets on a clean plate. Drizzle 1 tablespoon olive oil evenly over them. Sprinkle 0.5 teaspoon salt and 0.25 teaspoon freshly ground black pepper. Peel and thinly slice 2 garlic cloves and scatter on top. Squeeze half of the lemon's juice over the fillets for a fresh citrus flavor.
Prepare the steamer
3Fill a large pot with about 2 inches (5 cm) of water. Insert a steamer basket and bring water to a gentle boil over medium-high heat. Ensure water does not touch the basket to allow proper steaming.
Steam the fish
4Place the seasoned catfish fillets in a single layer in the steamer basket. Cover the pot with a lid. Steam for about 10-12 minutes, until the fish turns opaque and flakes easily with a fork. For food safety, ensure the internal temperature of the thickest part reaches 63°C (145°F). Use a food thermometer to check.
Finish and serve
5Once cooked, remove fillets carefully. Squeeze the remaining lemon half over the fillets for extra zest. Garnish with fresh parsley if desired. Serve immediately with your favorite side dishes. Avoid leaving cooked fish at room temperature more than 2 hours for safety.
Cooking Tips
-Always use a clean plate and utensils for cooked fish to prevent cross-contamination.
-If you don't have a steamer basket, place a heat-safe plate on a metal rack or use a colander inside the pot above the water level.
-For an aromatic variation, add lemon slices or fresh herbs such as dill or thyme inside the steaming basket.
-Check the internal temperature with a food-safe thermometer to ensure safe cooking.
Equipment Needed
- Large pot with lid
- Steamer basket or steaming rack
- Sharp knife
- Cutting board
- Measuring spoons
- Food thermometer (recommended)
Shopping List
- [ ] Catfish fillets (~$5): Choose fresh, firm fillets with bright flesh and no odor.
- [ ] Fresh lemon (~$0.5): Pick a firm, bright yellow lemon with smooth skin.
- [ ] Garlic (~$0.3): Opt for firm cloves without soft spots.
- [ ] Fresh parsley (optional, ~$0.5): Select bright green, crisp leaves.
- [ ] Olive oil (~$1 for small quantity): Use extra virgin for best flavor.
- [ ] Salt and black pepper (pantry staples, minimal cost): Use fine sea salt and freshly ground pepper if possible.
Total approximate cost: $7
FAQ
How do I know when the catfish is fully cooked?
The catfish will turn opaque and flake easily with a fork. A food thermometer should read 63°C (145°F) at the thickest part to ensure it is safely cooked.
Can I use frozen catfish fillets?
Yes, but thaw them completely in the refrigerator before cooking to ensure even cooking and safety.
What if I don't have a steamer basket?
You can use a heat-safe plate on a metal rack inside the pot or improvise with a colander that fits without touching the water.
Is steaming a healthy cooking method?
Yes, steaming preserves nutrients and uses no added fat, making it a healthy way to cook fish.
How should I store leftovers?
Cool cooked fish promptly and store in an airtight container in the refrigerator. Consume within 2 days and reheat thoroughly before eating.