Catfish fillets are coated in a spicy cornmeal rub and pan-fried until browned to perfection. Try substituting with cod or tilapia for delicious variety.

Cook Time: 20 minutes

Servings: 4

Ingredients

  • 1/8 cup cornmeal
  • 1 teaspoon dried oregano
  • 1/2 teaspoon cayenne pepper
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 4 4-ounce catfish fillets (sub cod or tilapia, if desired)
  • 2 teaspoons vegetable oil
  • 1 lemon or lime, quartered

Directions

  • Make the spice rub by put the cornmeal, oregano, cayenne pepper, thyme, paprika, salt and pepper on a plate and combine well.
  • Dredge both sides of the catfish in the spice mixture.
  • Put a skillet on the stove over high heat.
  • When the skillet is hot, add the oil. Add the fish and cook about 4 minutes on each side, until browned and cooked throughout.
  • Serve right away garnished with lemon or lime wedges.

Recipe and photo courtesy of What’s Cooking? USDA Mixing Bowl.

Nutrition Facts

4 servings

Amount per serving

Calories

162

% DV*
Total Fat 6g
Saturated Fat 1g
Trans Fat 
Cholesterol 66mg
Sodium 349mg
Total Carbs 8g
Dietary Fiber 1g
Sugars 0g
Added Sugars 0g
Protein 19g
Vitamin D 14mcg
Calcium 32mg
Iron 1mg
Potassium 473mg

*Percent Daily Values are included where available. They are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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