Wednesday, October 22, 2025

Written by: Cindi Johnson

For years, seafood’s had a bit of an identity crisis.

One minute it’s the golden child of healthy eating, packed with omega-3s and lean protein. The next, someone warns you about mercury, frying oil, or farmed fish. So what’s the truth — is seafood good for you, or is it secretly a health risk hiding behind a hush puppy?

Let’s dive in.

The Heart of the Matter

Seafood has been a staple of coastal diets for thousands of years — and there’s a reason those communities often live long, active lives. Modern research backs it up: fish like catfish, trout, and salmon are loaded with nutrients that keep your heart running strong.

Omega-3 fatty acids (EPA and DHA) are the star players. They help lower triglycerides, reduce inflammation, and support healthy brain and nerve function. Studies from Harvard and the American Heart Association suggest eating fish twice a week can cut the risk of heart disease — the number one killer in the U.S.

And catfish? It might be humble, but it’s a quiet powerhouse — naturally low in calories, high in protein, and rich in B vitamins and minerals like selenium and phosphorus.

What About the “Bad Stuff”?

Yes, some seafood gets a bad rap for a reason. Large predatory fish — like shark, swordfish, or king mackerel — can contain higher levels of mercury. That’s why the FDA recommends sticking to lighter, freshwater species (like catfish, flounder, or tilapia) and smaller ocean fish.

At David’s Catfish House, our Southern-raised catfish come from carefully managed freshwater farms — no mystery meat, no ocean pollutants, and always inspected for quality. In other words: you’re safe to order seconds.

Fried, Grilled, or Blackened: Does It Matter?

A little honesty goes a long way — frying anything adds calories and reduces some of the healthy fats. But that doesn’t mean it’s “bad.” It’s all about balance. If you’re pairing your golden catfish fillet with coleslaw, hush puppies, and tea — that’s a Southern tradition.

Want to go lighter? Try it blackened or grilled. You’ll still get that signature flavor, minus the extra oil. Either way, you’re getting real food — caught, cleaned, cooked, and served with care.

Food for the Mind (Literally)