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Pan-Seared Catfish Recipe
Aug 24, 2012 @ 11:25 AM
Posted by
Daily Value: 46%
Servings: 4
High-Fiber, Low-Carb
Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 917Daily Value: 46%
Servings: 4
High-Fiber, Low-Carb
Sugar-Conscious
| Fat | 71g | 109% |
| Saturated | 13g | 65% |
| Trans | 0g | 0% |
| Carbs | 39g | 13% |
| Fiber | 12g | 50% |
| Sugars | 4g | 0% |
| Protein | 37g | 74% |
| Cholesterol | 95mg | 32% |
| Sodium | 2603mg | 108% |
| Calcium | 318mg | 32% |
| Magnesium | 136mg | 34% |
| Potassium | 1499mg | 43% |
| Iron | 5mg | 26% |
| Zinc | 3mg | 18% |
| Vitamin A | 5522IU | 110% |
| Vitamin C | 29mg | 49% |
| Thiamin (B1) | 0mg | 29% |
| Riboflavin (B2) | 1mg | 33% |
| Niacin (B3) | 8mg | 40% |
| Vitamin B6 | 1mg | 34% |
| Folic Acid (B9) | 254µg | 64% |
| Vitamin B12 | 5µg | 77% |
| Vitamin D | 0µg | 0% |
| Vitamin E | 10mg | 50% |
| Vitamin K | 233µg | 291% |
| Fatty acids, total monounsaturated | 45g | 0% |
| Fatty acids, total polyunsaturated | 9g | 0% |
Have a question about the nutrition data? Let us know.
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Chef Gorji
Using and fresh and flavorful ingredients, this recipe proves that catfish can be more sophisticated than just a deep-fried sandwich.
INGREDIENTS
For the grilled avocado:
- 2 large avocados, cut in half and pit removed
- 2 tablespoons olive oil
- Kosher salt and freshly ground black pepper, to taste
For the artichoke salad:
- 4 artichoke hearts
- 4 ounces romaine lettuce
- 4 ounces spinach
- 2 ounces sliced mushrooms
- 2 ounces shredded Parmigiano-Reggiano
- 2 teaspoons sliced Kalamata olives
- 2 tablespoons basil chiffonade
- 4 tablespoons olive oil
- Kosher salt and freshly ground black pepper, to taste
- 1/4 teaspoon minced garlic
- 4 tablespoons lime juice
For the catfish:
- 4 large catfish fillets
- 1 cup breadcrumbs
- 1 teaspoon butter
- 6 tablespoons olive oil
- Kosher salt and freshly ground black pepper, to taste
DIRECTIONS
For the grilled avocado:
Mix the olive oil, salt, and pepper together and brush the avocado inside and out. Grill the avocado for about 2 minutes, skin side down. After a couple of minutes you will see a separation of the avocado flesh from the shell. At this point, turn it flesh side down for about 30 seconds to achieve grill marks. Chill and set aside.
For the artichoke salad:
In a small bowl, mix the olive oil, salt, pepper, garlic, and lime juice together. Combine with the artichokes, romaine, spinach, mushrooms, Kalamata olives, basil, and Parmigiano.
For the catfish:
Poke a few holes in the thick side of the fillets with a sharp knife. Mix half of the olive oil with a pinch of salt and pepper and brush the fish on both sides. Lightly bread the fillets with breadcrumbs.
Heat the rest of the olive oil and butter. Sauté the fish for about 4-5 minutes on each side until golden brown. Plate with artichoke salad and grilled chilled avocado.
Recipe Details
Servings: 4
