Tender Steamed Catfish Fillet with Aromatic Herbs
Nutritional value per serving
Calories220kcal
Carbs2gram
Fat9gram
Protein25gram
Ingredients
- Catfish fillets (fresh or thawed)400 g
- Fresh lemon juice1 tbsp
- Olive oil1 tbsp
- Fresh parsley leaves, chopped1 tbsp
- Salt0.5 tsp
- Ground black pepper0.25 tsp
- Garlic, minced (optional)1 clove
- Water (for steaming)500 ml
This recipe shows you how to steam catfish fillets to a tender, juicy, and flavorful perfection using simple ingredients and straightforward steps. Steaming is a healthy cooking method that preserves the delicate flavors and nutrients of the fish. The catfish fillets are seasoned lightly with salt, pepper, and fresh herbs and gently steamed to an internal temperature of 63°C (145°F), ensuring food safety and a perfect flaky texture. This dish is simple enough for everyday meals yet elegant enough for special occasions. The total cost of ingredients is approximately $8 USD / €7.50 / £6.40 / ₹650, and each serving provides about 220 kcal, suitable for a balanced diet. Difficulty level is easy, with a total time of about 20 minutes, perfect for quick and nutritious meals.
Preparation instructions
Prepare the Catfish
1Rinse the catfish fillets under cold running water and pat dry with paper towels. This helps remove any impurities and ensures even cooking.
Season the Fillets
2Place the catfish fillets in a shallow dish. Drizzle with lemon juice and olive oil. Sprinkle with salt, black pepper, parsley, and minced garlic if using. Gently rub the seasoning all over the fish to enhance the flavor.
Prepare the Steaming Setup
3Add 500 ml of water to a large pot or wok and bring it to a gentle boil over medium heat. Make sure there is enough water to create steam but it should not touch the steaming rack or basket.
Steam the Catfish
4Place the seasoned catfish fillets on a heatproof plate that fits inside your steaming basket or rack. Cover tightly with aluminum foil or a lid to retain moisture. Place the plate in the steamer and cover. Steam the fillets for 8-10 minutes until the catfish reaches an internal temperature of 63°C (145°F) and flakes easily with a fork.
Check Doneness and Serve
5Use a food thermometer to check the internal temperature of the thickest part of the fillet to confirm it has safely cooked to 63°C (145°F). Remove the fish from the steamer carefully to avoid steam burns. Serve immediately with your favorite side dishes.
Cooking Tips
-Use fresh catfish fillets or completely thaw frozen ones for best results.
-Avoid overcrowding the steamer to ensure even cooking and proper steam circulation.
-To prevent cross-contamination, use separate cutting boards and utensils for raw fish.
-If you do not have a food thermometer, check that the fish flakes easily with a fork and looks opaque throughout.
-Feel free to add sliced ginger or scallions with the fish before steaming for an extra aromatic touch.
Equipment Needed
- Steaming pot or wok with steaming rack or basket
- Heatproof plate or dish that fits in the steamer
- Tongs or oven mitts
- Food thermometer (recommended)
- Small bowl for seasoning and mixing
- Spoon or brush to spread seasoning
Grocery Shopping List
- [ ] Catfish fillets (approx 400 g) - around $6.00. Choose fresh fillets that are firm with no strong fishy odor.
- [ ] Fresh lemons (for 1 tbsp lemon juice) - about $0.50. Pick firm, bright-skinned lemons.
- [ ] Olive oil (small bottle if not already at home) - approx $5 (you’ll use 1 tbsp). Opt for extra virgin for better flavor.
- [ ] Fresh parsley (small bunch) - around $1.25. Select vibrant green leaves without wilting.
- [ ] Garlic (1 clove) - about $0.10. Look for firm, dry bulbs with tight skin.
- [ ] Salt and black pepper (pantry staples) - negligible cost.
Total estimated cost: $7.85
Tips: Buying fresh herbs from local markets can offer better quality and aroma. Catfish should have a mild smell, avoid any with ammonia-like odors.
FAQ
How do I know when the catfish is fully cooked?
The catfish is fully cooked when it reaches an internal temperature of 63°C (145°F) and flakes easily with a fork. The flesh should be opaque and no longer translucent.
Can I use frozen catfish fillets for steaming?
Yes, but make sure they are completely thawed in the refrigerator before cooking to ensure even cooking and food safety.
What if I don't have a steamer?
You can use a metal colander or a heat-safe wire rack placed inside a large pot with a lid. Just ensure the water doesn't touch the fish and steam circulates well.
Is steaming a healthy way to cook catfish?
Absolutely! Steaming preserves nutrients and the delicate flavor of the fish without added fats, making it a healthy cooking method.