Mustard Fried Catfish with Tomato Relish

Health score
45%
Mustard Fried Catfish with Tomato Relish
150 min.
4
781kcal

Suggestions

Ingredients

  • cups cornmeal 
  • teaspoon crab boil seasoning such as oldbay
  • 0.5 cup dijon mustard 
  • 24 ounce u.s. farm-raised catfishfillets 
  • 1.5 cups flour all-purpose
  • tablespoons cilantro leaves fresh minced
  • tablespoons thyme leaves fresh
  • cloves garlic chopped
  •  green onions chopped
  • 0.3 teaspoon ground pepper black
  •  jalapeño minced seeded
  •  juice of lemon 
  •  juice of lime 
  • servings oil for frying
  • tablespoon olive oil 
  • 0.5 teaspoon salt 
  • cups tomatoes diced seeded

Equipment

  • bowl
  • paper towels
  • deep fryer

Directions

  1. Sprinkle the fish with the olive oil, salt and pepper, and place into a deep dish. In a small bowl, combine the mustard and thyme.
  2. Mix together and spread onto both sides of the fish. Top with the lemon zest and juice. Put in the fridge to marinate for 2 to 3 hours.
  3. Preheat a deep fryer to 350 degrees F.
  4. In a small bowl, combine the cornmeal and flour together.
  5. Sprinkle the crab boil seasoning on top of the fish and dredge in the cornmeal mixture.
  6. Place in the deep fryer for 3 to 4 minutes, and then remove to paper towels.
  7. Serve with Tomato Relish.
  8. In a small bowl, combine the tomatoes, cilantro, garlic, onions, jalapeno and lime zest and juice. Cover and chill for up to 3 days.

Nutrition Facts

Calories781kcal
Protein21.14%
Fat26.49%
Carbs52.37%

Properties

Glycemic Index
104.13
Glycemic Load
61.77
Inflammation Score
-10
Nutrition Score
35.657826112664%

Flavonoids

Eriodictyol
0.53mg
Hesperetin
1.76mg
Naringenin
0.64mg
Apigenin
0.09mg
Luteolin
1.63mg
Kaempferol
0.15mg
Myricetin
0.12mg
Quercetin
1.45mg

Nutrients percent of daily need

Calories:780.53kcal
39.03%
Fat:22.9g
35.22%
Saturated Fat:3.96g
24.77%
Carbohydrates:101.86g
33.95%
Net Carbohydrates:89.97g
32.71%
Sugar:4.4g
4.89%
Cholesterol:93.55mg
31.18%
Sodium:809.78mg
35.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.11g
82.22%
Vitamin B12:4.9µg
81.65%
Selenium:45.51µg
65.02%
Phosphorus:639.93mg
63.99%
Manganese:1.22mg
61.09%
Vitamin B1:0.74mg
49.43%
Fiber:11.89g
47.57%
Vitamin B3:9.12mg
45.58%
Vitamin B6:0.9mg
44.77%
Magnesium:160.97mg
40.24%
Folate:152.66µg
38.17%
Iron:6.6mg
36.67%
Vitamin C:26.95mg
32.66%
Potassium:1118.38mg
31.95%
Vitamin K:32.32µg
30.78%
Vitamin B2:0.51mg
30.03%
Zinc:4.07mg
27.15%
Vitamin E:3.41mg
22.7%
Copper:0.42mg
21.08%
Vitamin B5:2.04mg
20.38%
Vitamin A:939.89IU
18.8%
Calcium:81.48mg
8.15%
Vitamin D:0.34µg
2.27%