For anyone who wants to cut down on calories but prefers to eat in, knowing how to cook catfish pepper soup is a must.
Cutting down on calories doesn’t mean a diet of boiled eggs and grapefruit. You don’t have to punish yourself with such a boring diet when you can have catfish. Catfish is a low-calorie, high-protein seafood that’s a fantastic source of nutrients like vitamin B12, omega-3 and omega-6 fatty acids and selenium.
So, come on everyone, let’s get fit and healthy so we look and feel as fabulous as possible by, erm, knowing how to cook catfish pepper soup!
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Catfish pepper soup ingredient
One medium-sized catfish should serve you, and two of your partners in gourmet! Here are the other ingredients needed.
- Half a cup of diced onions
- A handful of Scent leaves
- Little Utazi leaves
- One seasoning cube
- Pepper soup spices
- One teaspoon of fish seasoning
- Half cup of ground crayfish
- One teaspoon of Paprika powder
- Fresh pepper (as much as your tastebud can cope with)
- Salt to taste
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Nigerian catfish pepper soup recipe
Catfish pepper soup alongside goat meat, assorted meat, and cow tail pepper soups make up the Fantastic Four among Nigerians who love it spicy. And like the superheroes in Marvel Comics who have a leader, Catfish pepper soup is Mister Fantastic!
Catfish pepper soup, aka point and kill, is served in major restaurants and bars across the country. But why point and kill? Well, as a customer, you can point at the exact one you want among the lots in the pond or bowl and it will be killed and prepared for you.
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How to make pepper soup with catfish
It’s advisable to use a small pot while making your catfish pepper soup. This allows the fish to submerge in the ingredients and water to a tasteful end product.
Nigerian catfish pepper soup recipe
Step 1
- Thoroughly wash the fish to remove the slimy outer skin
- Cut it into three parts
- Set it aside
- Transfer into a bowl and soak with hot water at 80/90 degrees Celsius
Step 2
- Pound the fresh red pepper and a half cup of crayfish together with a mortar and pestle (if you don’t own one, improvise, or ask your neighbour if you don’t mind if your ration is reduced!)
- Slice the Utazi leaves, onions, and scent leaves and set aside in a bowl
- Step 3
- Transfer the soaked catfish into the cooking pot
- Start adding the ingredients. Begin with salt, followed by crayfish, seasoning cubes, fish seasoning, pepper, etc.
- Add three cups of water
- Ensure the ingredients don’t swim at the top
- Cook for seven minutes
- Add all the leaves and some paprika powder
There you have your hot, steaming and spicy catfish pepper soup for the eating delight of you and your two best buddies.
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How to cook Catfish pepper soup (Sisi Jemimah recipe)
Ingredients
- Catfish steaks
- Cayenne pepper
- Vegetable oil
- Pepper soup spice mix
- Knorr cubes
- Salt to taste
- Fresh garlic (peeled and sliced)
- Fresh ginger (peeled and chopped)
- Onion (chopped)
- Fresh tomato (sliced)
- Lime or lemon juice
- Scent leaves or chopped basil
- Large potatoes/yam/plantain (peeled and cut in chunks)
- Water
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Instructions on How to cook catfish pepper soup
- Wash and clean fish with lime/lemon juice to get rid of the sliminess
- Season with some salt and set aside
- Prepare the other ingredients
- Place a pan on medium heat
- Add 1 litre of water, pepper soup spice mix, cayenne pepper, garlic, ginger, onions seasoning, vegetable oil
- Boil for five minutes
- Add potatoes/yam chunks
- Continue to boil till potato/yam is about 70 per cent ready
- Add catfish to the sauce
- Cook for another five minutes
- Check for salt and seasoning
- Add sliced tomatoes and chopped basil
- Cook for another five minutes
- Do not overcook the fish
- Stir gently to avoid breaking the fish
- Serve hot and enjoy!
See: Fish Curry Recipe
How to make catfish pepper soup in 20 minutes
Ingredients
- 1 catfish (cleaned and cut into 4-6 pieces)
- 3 cups of water
- 1 small chopped habanero pepper
- 1/2 small chopped onion
- 1 stock cube
- 1 tablespoon pepper soup spice
- 1 tablespoon ground crayfish
- 1 basil leaf
- Salt to taste
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Instructions on How to cook catfish pepper soup in 20 minutes
- Soak the fish in a bowl of cold water about three minutes prior to cooking. This prevents the fish from falling apart.
- Put the fish in a pot over medium heat. Add three cups of water.
- Season with onions, stock cubes, salt, crayfish, and pepper.
- Boil for 10 minutes.
- Add pepper soup spice.
- Boil for additional three minutes.
- Serve immediately while still hot. As e dey hot, in local parlance!
- Now, let’s focus on the health benefits, or otherwise, of catfish.
- They are one the oldest and most widespread fish species in the world. Catfish adapt well to their environment and thrive except in places with extreme temperatures like Danakil Desert, Ethiopia, and Death Valley, USA.
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Nutrition facts
Here’s the impressive nutritional profile of this common fish.
- A 3.5-ounce serving of fresh catfish provides:
- Calories: 105
- 2.9 grams of fat
- 18 grams of protein
- 50 mg of sodium
- Vitamin B12: 121% of the Daily Value (DV)
- 26% of the DV of Selenium
- 24% of the DV of Phosphorus
- 15% of the DV of Thiamine
- 19% of the DV of Potassium
- 24% of the DV of Cholesterol
- Omega-3 fatty acids: 237 mg
- Omega-6 fatty acids: 337 mg
- Aside from being low in calories and sodium, fish is packed with minerals, protein, healthy fats, and vitamins.
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Health benefits of catfish
Catfish is nutrient-dense because it’s a superb source of various nutrients but low in calories. In fact, it provides several benefits.
1. Catfish contain lean protein
Protein is one of the primary sources of energy in your food. It’s responsible for building and repairing tissue and muscle. It serves as the building block for many hormones, enzymes, and other molecules.
One 3.5-ounce serving of catfish provides 32–39% of your daily protein needs in only 105 calories.
In contrast, the same serving of salmon gave room to around half of the daily protein needs but over 230 calories.
2. Catfish has omega-3 fatty acids
Omega-3 fatty acids are well known for their role in brain health. They help to treat neurological and mental conditions, including attention deficit hyperactivity disorder (ADHD), memory loss, and depression.
Catfish is a wonderful source of vitamin B12
A single 3.5-ounce serving of catfish boasts up to 121% of the DV for vitamin B12, which many people are deficient in.
The health benefits of vitamin B12 include improved mental health, protection against heart disease, and prevention and treatment of anaemia.
3. Farm-raised vs Wild-caught catfish
Fish farming or aquaculture usually takes place in large ponds, cages, or circular tanks. Nigeria, and much of the world’s catfish supply, comes from fish farming. However, some people prefer catfish caught in the wild.
But then, what’s the difference in nutrients?
Farm-raised catfish are mostly fed a high-protein diet that includes grains like corn, soy, and wheat. Minerals, vitamins, antioxidants, fatty acids, and even probiotics are also added to their feed.
Catfish captured in the wild are bottom feeders. This means that they feed on aquatic plants, algae, fish eggs, and sometimes other fish.
These dietary differences change their vitamin and mineral makeup significantly.
4. Are there contaminants in the fish?
As with all aquatic animals, fish can easily absorb toxins from the waters in which they live. And you may consume those contaminants when you feast on them.
Of grave concern is its heavy metal mercury. It’s a potential risk factor, especially in children suffering from autism and Alzheimer’s disease.
But fish, like swordfish, that are larger and live longer than catfish have the highest levels of mercury. On average, it has 40 times more mercury than catfish. This makes catfish the best seafood choice you can make if you’re worried about exposure to contaminants.
Conclusion
Catfish are low in calories and packed with lean protein, healthy fats, vitamins, and minerals. It’s rich in heart-healthy omega-3 fats and vitamin B12. So, guys, if you’re looking to eat more seafood, catfish pepper soup is worth adding to your weekend hangout menu with the boys!
So if catfish pepper soup is something you would want to try out over the weekend, you can always refer to this article on “how to cook catfish pepper soup” for guidance.
