Skillet Catfish
Catfish fillets are coated in a spicy cornmeal rub and pan-fried until browned to perfection. Try substituting with cod or tilapia for delicious variety.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 4 ounce
160
Calories
15g
Protein
6g
Carbs
8g
Fat
1g
Fiber
1g
Sugar
392mg
Sodium
Saturated Fat 2 g · Cholesterol 52 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
cornmeal
1/8 cup
dried oregano
1 teaspoon
cayenne pepper
1/2 teaspoon
dried thyme
1 teaspoon
paprika
1 teaspoon
salt
1/2 teaspoon
black pepper
1/2 teaspoon
4-ounce catfish filets
4
vegetable oil
2 teaspoons
lemon or lime
1 · quartered
Instructions
- 1
Make the spice rub. Put the cornmeal, oregano, cayenne pepper, thyme, paprika, salt, and pepper on a plate and combine well.
- 2
Dredge both sides of the catfish in the spice mixture.
- 3
Put the skillet on the stove and turn the heat to high.
- 4
When the skillet is hot, add the oil. Add the fish and cook about 4 minutes on each side, until browned and cooked throughout.
- 5
Serve right away garnished with lemon or lime wedges.
Source: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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