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.
- 20 minutes
- 4 Servings
- $3.00 - $5.99
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.
- 20 minutes
- 4 Servings
- $3.00 - $5.99
Steps
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.
Ingredients
Serving Size: 3 ounce
| Nutrients | Amount |
|---|---|
| Total Calories | 162 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 147 mg |
| Omega 3 - DHA | 265 mg |
| Cholesterol | 66 mg |
| Carbohydrates | 8 g |
| Dietary Fiber | 1 g |
| Total Sugars | 0 g |
| Added Sugars included | 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 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 38 mcg RAE |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 2.5 mcg |
| Vitamin C | 9 mg |
| Vitamin D | 14 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 11 mcg |
| Folate | 16 mcg DFE |
| Thiamin | 0.3 mg |
| Riboflavin | 0.1 mg |
| Niacin | 3 mg |
| Choline | 3 mg |
Source:
- MyPlate
- U.S. Department of Agriculture