Pan-Seared Catfish

Staff Writer
Pan-Seared Catfish

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.

4
Servings
1021
Calories Per Serving
Deliver Ingredients

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.
 

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.

Nutritional Facts

Total Fat
77g
100%
Sugar
4g
N/A
Saturated Fat
14g
71%
Cholesterol
121mg
40%
Protein
45g
89%
Carbs
43g
14%
Vitamin A
309µg
34%
Vitamin B12
6µg
100%
Vitamin B6
0.8mg
41.2%
Vitamin C
32mg
53%
Vitamin D
0.5µg
0.1%
Vitamin E
11mg
55%
Vitamin K
243µg
100%
Calcium
333mg
33%
Fiber
15g
58%
Folate (food)
255µg
N/A
Folate equivalent (total)
293µg
73%
Folic acid
22µg
N/A
Iron
5mg
28%
Magnesium
155mg
39%
Monounsaturated
49g
N/A
Niacin (B3)
9mg
45%
Phosphorus
686mg
98%
Polyunsaturated
10g
N/A
Potassium
1751mg
50%
Riboflavin (B2)
0.6mg
35.2%
Sodium
1265mg
53%
Thiamin (B1)
0.5mg
31.6%
Trans
0.1g
N/A
Zinc
3mg
20%

Around the Web