Blackened Catfish and Spicy Rice

Gluten Free
Health score
9%
Blackened Catfish and Spicy Rice
30 min.
4
489kcal

Suggestions

Ingredients

  • 0.5 cup butter melted
  • teaspoon cajun spice 
  • 16 ounce fillets catfish 
  • 0.5 teaspoon dill weed dried
  • 0.5 teaspoon garlic powder 
  • teaspoon ground pepper 
  • teaspoon ground pepper black
  • teaspoon ground thyme 
  • teaspoon juice of lemon to taste
  • 0.3 teaspoon lemon pepper 
  • 0.5 teaspoon onion powder 
  • 0.5 teaspoon paprika 
  • 0.5 teaspoon pepper sauce hot
  • teaspoon salt 
  • cups water 
  • cup rice white

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Bring the rice, water, Cajun seasoning, and hot pepper sauce to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the rice is tender, and the liquid has been absorbed, 20 to 25 minutes.
  2. While rice is cooking, mix thyme, black pepper, cayenne pepper, salt, garlic powder, onion powder, paprika, dill weed, and lemon pepper in a bowl until well blended.
  3. Brush catfish fillets with butter and sprinkle with seasoning mixture other both sides.
  4. Heat any remaining melted butter in a large skillet over medium-high heat; pan-fry seasoned catfish in butter until fish is easily flaked with a fork, 4 to 5 minutes per side.
  5. Serve catfish over a plate of seasoned rice.
  6. Pour leftover butter from the skillet over fish and sprinkle with lemon juice.

Nutrition Facts

Calories489kcal
Protein18.5%
Fat49.52%
Carbs31.98%

Properties

Glycemic Index
60.55
Glycemic Load
22.42
Inflammation Score
-8
Nutrition Score
17.926087203233%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg

Nutrients percent of daily need

Calories:488.69kcal
24.43%
Fat:26.75g
41.16%
Saturated Fat:15.54g
97.11%
Carbohydrates:38.88g
12.96%
Net Carbohydrates:37.53g
13.65%
Sugar:0.27g
0.3%
Cholesterol:126.78mg
42.26%
Sodium:835.63mg
36.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.49g
44.97%
Vitamin D:14.17µg
94.5%
Vitamin B12:2.58µg
42.95%
Manganese:0.67mg
33.33%
Selenium:21.82µg
31.17%
Phosphorus:305.5mg
30.55%
Vitamin A:1364.36IU
27.29%
Vitamin B1:0.28mg
18.79%
Vitamin B3:3.06mg
15.31%
Potassium:516.67mg
14.76%
Vitamin B5:1.4mg
14.02%
Vitamin B6:0.25mg
12.56%
Magnesium:44.36mg
11.09%
Copper:0.18mg
9.09%
Zinc:1.22mg
8.1%
Vitamin K:8.37µg
7.97%
Vitamin B2:0.13mg
7.74%
Iron:1.38mg
7.69%
Vitamin E:1.11mg
7.38%
Fiber:1.34g
5.37%
Calcium:53.1mg
5.31%
Folate:18.2µg
4.55%
Vitamin C:2.29mg
2.78%
Source:Allrecipes