Skillet-Catfish-CNPP_MealProtein
  • Prep Time:

  • Cook Time: 20 minutes

  • Serving Size:

  • Serves: 4 Servings

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 (quartered)

Steps

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 Facts

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

U.S. Department of Agriculture. MyPlate Kitchen Website. Skillet Catfish. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.