晚餐中等

Skillet Catfish

Name: Skillet Catfish
Cook time: 20 min
Total time: 20 min
Yield: 4
Ingredients: 1/8 cup cornmeal; 1 teaspoon dried oregano; 1/2 teaspoon cayenne pepper; 1 teaspoon dried thyme; 1 teaspoon paprika; 1/2 teaspoon salt; 1/2 teaspoon black pepper; 4 4-ounce catfish filets; 2 teaspoons vegetable oil; 1 lemon or lime

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.

20 min4 份

营养成分（每份）

每份数值 · 每份分量: 4 ounce

160

卡路里

15g

蛋白质

碳水

脂肪

膳食纤维

糖

392mg

钠

饱和脂肪 2 g · 胆固醇 52 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

来源: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

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