Cooking at Home - Skillet Catfish

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Published Saturday, June 13, 2020

2020-06-17_pict_recipe_skillet_catfish_-_usda.jpg

PICT RECIPE Skillet Catfish - USDA
Skillet Catfish. Courtesy USDA

  • 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 teaspoons 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

Total Calories

162

Total Fat

6 g

Saturated Fat

1 g

Cholesterol

66 mg

Sodium

349 mg

Carbohydrates

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

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