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.
- Yield
- 4 Servings
- Serving size
- 4 ounce
- Rating
- 3.69 of 5 (85 ratings)
Food groups
- Protein Foods: 2 1/2 ounces
Ingredients
- For the cornmeal 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
- For the catfish:
- 4 4-ounce catfish filets
- 2 teaspoons vegetable oil
- 1 lemon or lime (quartered)
Directions
- Make the spice rub.
- Put the cornmeal, oregano, cayenne pepper, thyme, paprika, salt, and pepper on a plate and combine well.
- Dredge both sides of the catfish in the spice mixture.
- Put the skillet on the stove and turn the heat to high.
- When the skillet is hot, add the oil.
- Add the fish and cook about 4 minutes on each side, until browned and cooked throughout.
- Serve right away garnished with lemon or lime wedges.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 159.5 |
| Total Fat | 8.36 g |
| Saturated Fat | 1.64 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 52.39 mg |
| Carbohydrates | 5.72 g |
| Dietary Fiber | 1.46 g |
| Total Sugars | 0.52 g |
| Added Sugars included | 0 g |
| Protein | 15.32 g |
| Calcium | 28 mg |
| Potassium | 350 mg |
| Sodium | 392.02 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 28 mg |
| Phosphorus | 212 mg |
| Selenium | 9 mg |
| Zinc | 1 mg |
| Vitamin A | 17 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 2.2 mcg |
| Vitamin C | 9 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 14 mcg |
| Folate | 15 mcg |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 65 mg |
Notes
Use cod or tilapia instead of catfish.
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Source
Recipe by: USDA Center for Nutrition Policy and Promotion
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/skillet-catfish. Federal works are public domain in the United States.