Steamed Garlic Catfish Fillet: Simple & Delicious
Nutritional value per serving
Calories220kcal
Carbs2gram
Fat10gram
Protein25gram
Ingredients
- Catfish fillets (fresh or thawed if frozen; look for bright color and clean smell)300 g
- Garlic cloves (fresh, firm, and peeled)3 piece
- Soy sauce (preferably light soy sauce for seasoning)1 tbsp
- Sesame oil (toasted for flavor)1 tsp
- Salt (fine sea salt or table salt)0.5 tsp
- Spring onions (fresh green parts, finely sliced)1 tbsp
- Fresh ginger (optional, thinly sliced)1 tsp
This easy steamed catfish fillet with garlic is a healthy, flavorful dish perfect for everyday home cooking. Steaming preserves moisture and nutrients, offering a tender texture and a mild, natural catfish flavor enhanced by fragrant garlic. The recipe uses simple ingredients available in most supermarkets, requires basic kitchen tools, and yields 2 servings. Steaming keeps the fish moist and delicate, while garlic adds a lovely aroma. The total ingredient cost is approximately $7 USD / 6.50 EUR / 5.60 GBP / 520 INR, making it budget-friendly. The dish has about 220 kcal per serving, fits well into low-fat and high-protein diets, is easy to prepare, and takes under 30 minutes from start to finish. Food safety is prioritized with safe internal cooking temperature guidelines and proper handling tips to ensure a delicious and safe meal.
Preparation instructions
Prepare the ingredients
1Rinse the catfish fillets under cold running water and pat dry thoroughly with paper towels. Peel and finely slice the garlic cloves. If using, thinly slice fresh ginger. Slice the green parts of the spring onions.
Season the catfish fillets
2Place the catfish fillets on a heatproof plate. Sprinkle evenly with salt. Distribute the sliced garlic and ginger over the fillets. Drizzle soy sauce and sesame oil on top to enhance flavor.
Prepare the steamer
3Set up your steaming apparatus: fill a wok or large pan with about 5 cm of water. Bring the water to a boil over high heat. Make sure the water does not touch the steaming plate when placed. Using kitchen tools or tongs, avoid cross-contamination.
Steam the catfish
4Carefully put the plate with seasoned catfish inside the steamer basket or rack. Cover with a lid. Steam over boiling water for about 8-10 minutes until the fish is opaque and flakes easily with a fork. The safe internal temperature for fish is 63°C (145°F). Use a food thermometer if available to check doneness.
Finish and serve
5Once cooked, remove the plate from the steamer using heatproof gloves or tongs carefully to avoid burns. Garnish with sliced spring onions on top. Serve immediately while hot with steamed rice or vegetables.
Cooking Tips
-Ensure fresh fish by smelling for a clean ocean scent; avoid fishy odors.
-Patting fish dry helps steam cook evenly and improves texture.
-If you don't have a steamer, you can improvise using a heatproof plate inside a pot fitted with a metal rack above boiling water.
-Use a food thermometer to verify fish reaches 63°C (145°F) internally to ensure safety.
-Do not reuse any marinades that have touched raw fish unless boiled thoroughly.
Equipment
- Steamer basket or steaming rack
- Large pot or wok for steaming
- Heatproof plate
- Sharp knife
- Cutting board
- Tongs or heatproof gloves
- Food thermometer (optional)
Grocery Shopping List
- [ ] Catfish fillets, 300g (~$5) - Choose fresh, bright fillets with no fishy odor.
- [ ] Garlic cloves, 3 pieces (~$0.30) - Choose firm, blemish-free garlic.
- [ ] Soy sauce, 1 tbsp (~$0.20) - Light soy sauce works best for steaming.
- [ ] Sesame oil, 1 tsp (~$0.50) - Toasted sesame oil adds great aroma.
- [ ] Salt, 0.5 tsp (~$0.05) - Fine sea salt preferred.
- [ ] Spring onions, 1 tbsp (~$0.30) - Look for bright green, crisp stalks.
- [ ] Fresh ginger (optional), small piece (~$0.40) - Firm and smooth skin ginger.
Total Approximate Cost: $7.00
FAQ
Can I use frozen catfish fillets?
Yes, you can use frozen catfish fillets. Make sure to fully thaw them in the refrigerator and pat dry the fillets before seasoning to remove excess moisture.
How to tell when the catfish is fully cooked?
The catfish should be opaque in color and flake easily with a fork. For food safety, the internal temperature should reach 63°C (145°F). If using a thermometer, insert it into the thickest part of the fillet.
Why is steaming a healthy cooking method?
Steaming cooks food gently without adding fats, helping retain most nutrients, moisture, and natural flavors. It also reduces the formation of harmful compounds that frying or grilling might produce.
Can I substitute garlic with other aromatics?
Yes, you can use minced ginger or sliced shallots as alternatives or additions to garlic depending on your taste preference.
How to avoid cross-contamination when handling raw fish?
Always wash hands, utensils, and surfaces with hot soapy water after touching raw fish. Use separate cutting boards if possible and avoid letting raw fish juices contact cooked foods.