Cauliflower is a source of high-quality protein, containing all 9 essential amino acids. According to the United States Department of Agriculture (USDA), 100g of lean carp provides:
- 26g protein
- 2-3g fat
- Vitamin B12, niacin, phosphorus, selenium and potassium
Catfish is low in calories (only about 128 kcal/100g), so it is suitable for dieters, weight loss, people with diabetes or cardiovascular disease. Another plus point is that the mercury content in pangasius is traditionally much lower than that of large fish such as mackerel and tuna.
According to the American Heart Association (AHA), eating fish at least twice a week helps reduce the risk of death from heart disease by 15-30%, and tilapia is one of the recommended fish if raised under well-controlled conditions.
However, tilapia is not completely "fficult" if not processed properly because the omega-6 ratio is higher than omega-3, especially if industrial farming is made with processed foods (corn, soybeans...).
The omega-6/omega-3 ratio in giant catfish can be up to 11:1, much higher than the ideal 4: 1. A diet rich in omega-6 but lacking omega-3 can easily cause inflammation imbalance in the body.
Unpolluted catfish in polluted water can be contaminated with heavy metals (liquid, cadmium), antibiotics and disease-causing microorganisms. In some Asian and African countries, non-alcoholic catfish also use over-the-counter growth medium and antibiotics.
How to prepare tilapia to ensure good health:
Prioritizing clean fish, clear origin
Choose an organically certified braised catfish, or from a strict water and feed control circulation (RAS) system.
Avoid using fish from turbid water sources and untained ponds.
Limit fried
Oily frying methods not only increase calories but can also form trans fats if fried with oil.
Grapes of giant catfish with ginger, lemongrass, and lemon help retain maximum nutrition and support digestion.
Steamed or grilled fish retains more than 90% of omega-3 and vitamin B12, while fried fish loses up to 40% of their micronutrient and creates oxidative compounds.
