Pan-Seared Catfish

Pan-Seared Catfish
Staff Writer

Chef Gorji

Pan-Seared Catfish

Using and fresh and flavorful ingredients, this recipe proves that catfish can be more sophisticated than just a deep-fried sandwich.

Click here to see What Fish Should You Be Eating Now for Flavor, Health, and Environment.

Ingredients

For the grilled avocado

  • 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

  • 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

  • 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.
 

Nutritional Facts

Total Fat
56g
80%
Sugar
4g
4%
Saturated Fat
9g
38%
Cholesterol
45mg
15%
Carbohydrate, by difference
9g
7%
Protein
8g
17%
Vitamin A, RAE
232µg
33%
Vitamin B-12
1µg
42%
Vitamin C, total ascorbic acid
7mg
9%
Vitamin K (phylloquinone)
108µg
100%
Calcium, Ca
179mg
18%
Choline, total
30mg
7%
Fiber, total dietary
2g
8%
Fluoride, F
1µg
0%
Folate, total
70µg
18%
Iron, Fe
1mg
6%
Magnesium, Mg
23mg
7%
Niacin
3mg
21%
Pantothenic acid
1mg
20%
Phosphorus, P
162mg
23%
Selenium, Se
8µg
15%
Sodium, Na
352mg
23%
Water
81g
3%
Zinc, Zn
1mg
13%

Fish Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Fish Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Fish Wine Pairing

Most white wines (especially albariño) and rosé with most fish dishes. Muscadet, sancerre, or New Zealand sauvignon blanc with cold fish dishes; chardonnay, pinot gris/grigio, or pinot blanc with grilled or roasted fish; sauvignon blanc or gewürztraminer with baked fish; grüner veltliner with fish pâté; vintage or non-vintage champagne or sparkling wine with light fish dishes; fino or manzanilla with small fried fish; junmai, junmai-ginjo, or junmai-daiginjo with teriyaki fish.