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Catfish Casserole Calories
Protein-rich baked catfish and vegetable dish
CALORIES
GI
POTASSIUM
FIBER
Catfish Casserole Nutrition Facts
Selected: 100 g
128
KCAL / 100G
Carbs
4.2g
· 13%
Protein
15.1g
· 47%
Fat
5.6g
· 40%
Fiber
1.1g
Catfish Casserole Vitamins & Minerals
Vitamins
B12
1.9µg · 79% DV
B3
3.1mg · 19% DV
B6
0.22mg · 13% DV
B5
0.48mg · 10% DV
Minerals
Selenium
19.5µg · 35% DV
Phosphorus
188mg · 27% DV
Iodine
19µg · 13% DV
Sodium
245mg · 11% DV
Catfish Casserole Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Catfish Casserole Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Catfish Casserole Contain Allergens?
Contains these allergens:
Which Diets Is Catfish Casserole Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Catfish Casserole Fat Profile
SATURATED
0.92g
MONOUNSATURATED
2.55g
POLYUNSATURATED
1.28g
Omega 6:3 ratio 6.6:1
Above the ideal 4:1 (6.6:1).
Foods Similar to Catfish Casserole
Catfish Casserole — Frequently Asked Questions
How can I bake catfish casserole without drying out the fish?
Keep the catfish pieces fairly thick and bake the casserole covered for most of the cooking time so steam and vegetable juices protect the fish. Adding the fish later than dense vegetables can also help it stay tender.
How do I reduce the fishy smell in catfish casserole?
A short marinade with lemon, olive oil, and fresh herbs can soften strong odors. Fresh fish and avoiding overcooking make the biggest difference.
Which vegetables work well in a catfish casserole?
Onion, tomato, peppers, zucchini, mushrooms, and eggplant pair well with catfish's mild flavor. Start firmer vegetables first so they are tender by the time the fish is done.
What should I serve with catfish casserole?
A crisp green salad, lemony arugula, or a yogurt-based side adds freshness. For a more filling meal, serve it with bulgur, brown rice, or whole-grain bread.
Is catfish casserole a good post-workout meal?
It can be a convenient protein-containing main dish after training, especially when paired with a carbohydrate source and vegetables. A tomato and vegetable-based casserole is usually lighter than one made with rich creamy sauces.
Does tomato make catfish tough in a casserole?
No—tomato is not usually what makes fish tough. Rubbery fish is more often caused by cooking it too long, so cook only until the flesh turns opaque and flakes easily.
How long does cooked catfish casserole keep in the fridge?
Refrigerate it in a covered container within two hours of cooking and eat it within 1 to 2 days. Reheat it thoroughly and avoid reheating the same portion more than once.
Can catfish casserole be frozen?
Yes, once cooled quickly, it can be frozen in an airtight container. Thaw it in the refrigerator and do not refreeze leftovers that have already been thawed.
Can someone with a fish allergy eat catfish casserole?
No. Catfish is fish and may trigger serious allergic reactions in people with fish allergy; cross-contact from utensils, pans, or preparation surfaces can also be a concern.
How can I tell when the catfish in a casserole is fully cooked?
The flesh should look opaque throughout and separate easily into flakes with a fork. If the center still looks translucent or gelatinous, it needs a little more cooking time.
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Nutrition data compiled from USDA FoodData Central and scientific sources.