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Skillet Catfish

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Skillet Catfish
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  • Makes: 4 Servings
  • Cook Time: 20 minutes

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.

Ingredients

For the spice rub:
  • 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 teaspoon vegetable oil
  • 1 lemon or lime (quartered)

Directions

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.

Notes

Use cod or tilapia instead of catfish. 

Nutrition Information

Serving Size: 3 ounce
Nutrients Amount
Calories 162
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 66 mg
Sodium 349 mg
Total Carbohydrate 8 g
Dietary Fiber 1 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 19 g
Vitamin D 14 mcg
Calcium 32 mg
Iron 1 mg
Potassium 473 mg
N/A - data is not available
Nutrients Amount
Calories 162
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 3 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 147 mg
Omega 3 - DHA 265 mg
Cholesterol 66 mg
Total Carbohydrate 8 g
Dietary Fiber 1 g
Total Sugars 0 g
Added Sugars 0 g
Protein 19 g
Minerals
Calcium 32 mg
Potassium 473 mg
Sodium 349 mg
Copper 71 mcg
Iron 1 mg
Magnesium 39 mg
Phosphorus 260 mg
Selenium 15 mg
Vitamins
Vitamin A 38 mcg RAE
Vitamin B6 0 mg
Vitamin B12 3 mcg
Vitamin C 9 mg
Vitamin D 14 mcg
Vitamin E 1 mg
Vitamin K 11 mg
Folate 16 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 3 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Grains
1/2 ounces
Protein Foods
3 ounces