Cornmeal-Crusted Catfish with Cajun Seasoning and Spicy Tartar Sauce

Gluten Free
Health score
16%
Cornmeal-Crusted Catfish with Cajun Seasoning and Spicy Tartar Sauce
45 min.
4
406kcal

Suggestions

This cornmeal-crusted catfish with Cajun seasoning and spicy tartar sauce is a delicious and healthy meal option that's perfect for lunch or dinner. The catfish is coated in a flavorful blend of cornmeal, chili powder, paprika, and other spices, giving it a crispy texture and a kick of heat. The light and creamy tartar sauce, made with mayonnaise, dill pickles, jalapeno, and spring onion, adds the perfect amount of spice and tanginess to the dish.

This recipe is not only tasty but also nutritious, offering a good source of protein, healthy fats, and essential vitamins and minerals. It's also gluten-free, making it a great option for those with gluten sensitivities or allergies. The best part? It's ready in just 45 minutes, making it a quick and easy option for a weeknight meal or a casual get-together with friends.

Whether you're a catfish lover or looking for a new way to spice up your mealtime routine, this cornmeal-crusted catfish is sure to become a favorite. Serve it with a side of your choice, such as roasted vegetables or a fresh salad, for a well-rounded and satisfying meal.

Ingredients

  • large eggs 
  • tbsp milk 
  • 0.3 cup cornmeal yellow
  • tsp chili powder 
  • 0.5 tsp ground pepper 
  • 0.5 tsp paprika smoked hot
  • 0.5 tsp sea salt 
  • 20 oz catfish filets skinless
  • tbsp olive oil 
  • servings sea salt 
  • servings pepper black freshly ground
  • 0.8 cup mayonnaise light
  • tbsp dill pickles finely chopped
  • tbsp jalapeno finely chopped
  • tbsp spring onion white green finely chopped ( and parts)
  • tsp juice of 1 mandarin (cut crosswise then tablespoon into jar over a strainer) 
  • tsp juice of lemon fresh

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Whisk the egg and milk in a medium bowl.
  2. Combine the cornmeal, chile powder, cayenne powder, paprika, and garlic in a large zip-top bag.
  3. Dip each catfish filet in the egg mixture.
  4. Let excess egg drip off and place the filets in the bag with the cornmeal mixture. Zip the top and shake the bag until all pieces are well coated.
  5. Remove the filets and lay side by side on a plate (do not overlap).
  6. Place in the refrigerator for 30 minutes. (Refrigeration helps keep the crust adhered during cooking.)
  7. While the fish chills, make the sauce.
  8. Whisk the first 6 ingredients (through lemon juice) in a small bowl. Season with salt and pepper and set aside.
  9. Heat a large, nonstick skillet over medium heat and add the olive oil. When the oil is hot (but not smoking), season the catfish filets with salt and pepper and add to the skillet. Fry until crispy on the outside and tender on the inside, 3-4 minutes per side, depending on thickness.
  10. Divide the fish among 4 plates and top each with a dollop of tartar sauce or pass the sauce at the table.

Nutrition Facts

Calories406kcal
Protein26.46%
Fat58.27%
Carbs15.27%

Properties

Glycemic Index
63.63
Glycemic Load
5.95
Inflammation Score
-6
Nutrition Score
20.287826086957%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Apigenin
0.01mg
Luteolin
0.06mg
Kaempferol
0.02mg
Quercetin
0.36mg

Nutrients percent of daily need

Calories:406.34kcal
20.32%
Fat:26.13g
40.21%
Saturated Fat:4.56g
28.52%
Carbohydrates:15.41g
5.14%
Net Carbohydrates:13.5g
4.91%
Sugar:2.35g
2.61%
Cholesterol:135.88mg
45.29%
Sodium:712.11mg
30.96%
Protein:26.7g
53.41%
Vitamin D:18.01µg
120.06%
Vitamin B12:3.29µg
54.87%
Phosphorus:368.89mg
36.89%
Selenium:23.95µg
34.21%
Vitamin K:35.25µg
33.57%
Vitamin B1:0.36mg
23.93%
Vitamin E:3.17mg
21.12%
Potassium:638.36mg
18.24%
Vitamin B3:3.24mg
16.2%
Vitamin B6:0.32mg
15.91%
Vitamin B5:1.43mg
14.28%
Magnesium:53.28mg
13.32%
Vitamin A:660.27IU
13.21%
Vitamin B2:0.2mg
11.59%
Zinc:1.42mg
9.45%
Manganese:0.17mg
8.67%
Vitamin C:6.54mg
7.93%
Iron:1.43mg
7.93%
Fiber:1.91g
7.64%
Folate:29.79µg
7.45%
Copper:0.12mg
5.76%
Calcium:44.47mg
4.45%