Crispy Pan-Fried Catfish

Health score
45%
Crispy Pan-Fried Catfish
45 min.
4
183kcal

Suggestions


If you're looking for a delicious and satisfying meal that’s both easy to prepare and packed with flavor, look no further than this Crispy Pan-Fried Catfish recipe. Perfect for lunch or dinner, this dish showcases the delicate taste of farm-raised catfish, which is not only a great source of protein but also a fantastic canvas for a variety of seasonings. With a crispy cornmeal coating that adds a delightful crunch, each bite is a perfect balance of texture and taste.

This recipe is designed to be quick and straightforward, taking just 45 minutes from start to finish, making it ideal for busy weeknights or leisurely weekend meals. The combination of fresh thyme and Parmesan cheese elevates the dish, giving it a gourmet touch that will impress your family and friends. Plus, with only 183 calories per serving, you can indulge without the guilt!

Whether you serve it alongside a fresh salad, some roasted vegetables, or simply with a squeeze of lemon, this Crispy Pan-Fried Catfish is sure to become a favorite in your household. So grab your frying pan and get ready to enjoy a delightful meal that’s both nutritious and delicious!

Ingredients

  •  egg whites lightly beaten
  • 16 ounce catfish filets 
  • tablespoons flour all-purpose
  • tablespoon thyme sprigs fresh chopped
  • tablespoons parmesan cheese grated
  • 0.3 teaspoon pepper 
  • tablespoon water 
  • 0.3 cup cornmeal yellow

Equipment

  • frying pan

Directions

  1. Combine egg white and water; stir well, and set aside.
  2. Combine cornmeal and next 3 ingredients; set aside. Dredge fillets in flour; dip in egg white mixture, and dredge in cornmeal mixture.
  3. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot.
  4. Add fillets; cook 3 minutes on each side or until fish flakes easily when tested with a fork. If desired, sprinkle with chopped fresh thyme and lemon wedges.

Nutrition Facts

Calories183kcal
Protein48.97%
Fat23.16%
Carbs27.87%

Properties

Glycemic Index
55.13
Glycemic Load
7.53
Inflammation Score
-9
Nutrition Score
14.537826233584%

Flavonoids

Apigenin
0.04mg
Luteolin
0.79mg

Nutrients percent of daily need

Calories:182.87kcal
9.14%
Fat:4.58g
7.05%
Saturated Fat:1.33g
8.3%
Carbohydrates:12.41g
4.14%
Net Carbohydrates:11.05g
4.02%
Sugar:0.23g
0.25%
Cholesterol:67.95mg
22.65%
Sodium:105.84mg
4.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.8g
43.6%
Vitamin D:14.19µg
94.58%
Vitamin B12:2.57µg
42.82%
Phosphorus:284.46mg
28.45%
Selenium:19.17µg
27.39%
Vitamin B1:0.31mg
20.94%
Vitamin B3:2.78mg
13.92%
Potassium:473.13mg
13.52%
Magnesium:42.7mg
10.68%
Vitamin B6:0.2mg
10.08%
Vitamin B2:0.17mg
9.92%
Vitamin B5:0.98mg
9.83%
Manganese:0.18mg
8.97%
Zinc:1.07mg
7.13%
Iron:1.23mg
6.85%
Folate:26.27µg
6.57%
Fiber:1.36g
5.45%
Calcium:47.69mg
4.77%
Vitamin C:3.6mg
4.36%
Copper:0.09mg
4.27%
Vitamin A:162.15IU
3.24%
Source:My Recipes