4.333335
3 ratings

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.

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.
 

Nutritional Facts
Servings4
Calories Per Serving1021
Total Fat77g100%
Sugar4gN/A
Saturated14g71%
Cholesterol121mg40%
Protein45g89%
Carbs43g14%
Vitamin A309µg34%
Vitamin B126µg100%
Vitamin B60.8mg41.2%
Vitamin C32mg53%
Vitamin D0.5µg0.1%
Vitamin E11mg55%
Vitamin K243µg100%
Calcium333mg33%
Fiber15g58%
Folate (food)255µgN/A
Folate equivalent (total)293µg73%
Folic acid22µgN/A
Iron5mg28%
Magnesium155mg39%
Monounsaturated49gN/A
Niacin (B3)9mg45%
Phosphorus686mg98%
Polyunsaturated10gN/A
Potassium1751mg50%
Riboflavin (B2)0.6mg35.2%
Sodium1265mg53%
Thiamin (B1)0.5mg31.6%
Trans0.1gN/A
Zinc3mg20%