Pan-Seared Catfish

Chef Gorji

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

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.

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.
 

Nutrition

Calories per serving:

1,025 calories

Dietary restrictions:

High Fiber, Low Carb Egg Free, Peanut Free, Tree Nut Free, Soy Free, Shellfish Free, Alcohol Free

Daily value:

51%

Servings:

4
  • Fat 78g 121%
  • Carbs 40g 13%
  • Saturated 14g 72%
  • Fiber 14g 55%
  • Trans 0g
  • Sugars 4g
  • Monounsaturated 49g
  • Polyunsaturated 10g
  • Protein 46g 92%
  • Cholesterol 126mg 42%
  • Sodium 682mg 28%
  • Calcium 314mg 31%
  • Magnesium 151mg 38%
  • Potassium 1,783mg 51%
  • Iron 5mg 26%
  • Zinc 3mg 21%
  • Phosphorus 710mg 101%
  • Vitamin A 308µg 34%
  • Vitamin C 32mg 54%
  • Thiamin (B1) 0mg 32%
  • Riboflavin (B2) 1mg 39%
  • Niacin (B3) 10mg 49%
  • Vitamin B6 1mg 43%
  • Folic Acid (B9) 284µg 71%
  • Vitamin B12 6µg 104%
  • Vitamin D 1µg 0%
  • Vitamin E 11mg 55%
  • Vitamin K 237µg 296%
MORE FROM EDAMAM Have a question about nutritional data? Let us know.
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