Blackened Catfish

Health score
30%
Blackened Catfish
35 min.
4
1300kcal

Suggestions

Ingredients

  • pound com butter 
  • 32 ounce catfish fillets fresh boneless skinless
  • tablespoon chives chopped
  • servings chives whole for garnishing
  • 0.3 cup creole seasoning recommended: Tony Chachere's
  • tablespoon creole seasoning 
  • 0.3 teaspoon kosher salt 
  •  lemon zest juiced
  •  lemons thinly sliced
  • 0.1 teaspoon freshly cracked pepper black
  • 0.5 cup butter unsalted room temperature 1 stick

Equipment

  • bowl
  • oven
  • baking pan
  • spatula

Directions

  1. Watch how to make this recipe.
  2. In a bowl, add the butter, Creole spices, lemon zest and juice, salt and pepper and mix to combine. Stir in the chopped chives and set aside. The butter can be made ahead and chilled; bring to room temperature before using.
  3. Preheat oven to 350 degrees F.
  4. Preheat a large well-seasoned cast iron skillet or nonstick skillet over medium-high heat. Line the bottom of a 9 by 11-inch baking dish with the lemon slices and dollop half of the compound butter evenly over the lemon.
  5. Evenly coat both sides of each fish fillet with 1 tablespoon Creole seasoning. Working in batches if necessary, add the seasoned fillets to the hot skillet, and cook 2 minutes on each side to just toast and brown the seasoning. With a spatula, carefully place the seared fish on top of the buttered lemon slices in the baking dish.
  6. Bake until fish easily breaks apart with a fork, 12 to 15 minutes. Immediately top each hot fillet with a spoonful of compound butter; transfer to heated serving plates and garnish with a few whole fresh chives crossed like an x over each fillet.

Nutrition Facts

Calories1300kcal
Protein12.22%
Fat83.44%
Carbs4.34%

Properties

Glycemic Index
65.38
Glycemic Load
2.46
Inflammation Score
-10
Nutrition Score
35.965217507404%

Flavonoids

Eriodictyol
11.53mg
Hesperetin
15.07mg
Naringenin
0.3mg
Luteolin
1.03mg
Isorhamnetin
0.12mg
Kaempferol
0.19mg
Myricetin
0.27mg
Quercetin
0.7mg

Nutrients percent of daily need

Calories:1300.01kcal
65%
Fat:124.33g
191.27%
Saturated Fat:75.05g
469.05%
Carbohydrates:14.56g
4.85%
Net Carbohydrates:8.46g
3.08%
Sugar:3.19g
3.54%
Cholesterol:436.35mg
145.45%
Sodium:981.18mg
42.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.96g
81.92%
Vitamin A:10418.35IU
208.37%
Vitamin D:28.78µg
191.83%
Vitamin B12:5.3µg
88.31%
Phosphorus:564.95mg
56.5%
Vitamin C:45.41mg
55.04%
Vitamin E:8.16mg
54.41%
Selenium:31.65µg
45.22%
Vitamin B1:0.56mg
37.33%
Potassium:1251.9mg
35.77%
Vitamin B6:0.71mg
35.43%
Vitamin B3:5.85mg
29.26%
Vitamin K:26.63µg
25.36%
Fiber:6.09g
24.37%
Vitamin B2:0.37mg
21.94%
Magnesium:84.77mg
21.19%
Manganese:0.41mg
20.48%
Vitamin B5:2mg
20.05%
Folate:51.91µg
12.98%
Iron:2.33mg
12.95%
Zinc:1.73mg
11.53%
Calcium:107.54mg
10.75%
Copper:0.17mg
8.33%