Not Lackin' on the Blackenin' Catfish

Gluten Free
Health score
17%
Not Lackin' on the Blackenin' Catfish
16 min.
4
301kcal

Suggestions

Ingredients

  • teaspoon pepper black freshly ground
  • tablespoons butter 
  • tablespoons canola oil 
  • 24 ounce catfish fillets 
  • teaspoon cayenne 
  • teaspoon chili powder 
  • teaspoon thyme leaves dried
  • teaspoons garlic powder 
  • teaspoon ground cumin 
  •  lemon wedges 
  • tablespoons paprika 
  • teaspoons sea salt 

Equipment

  • frying pan
  • oven

Directions

  1. On a plate, mix together the paprika, cayenne, thyme, chili powder, garlic powder, cumin, salt and pepper for the blackened spice mixture. Dredge the catfish fillets in the spice mixture and set aside.
  2. Heat a large cast iron fry pan or saute pan over high heat until it is "white hot".
  3. Add oil to pan. When oil begins to slightly smoke, add catfish fillets and cook on each side, about 2 to 3 minutes. Cook in batches, if necessary, and transfer cooked fillets to a preheated 200 degree F oven while cooking remaining fillets.
  4. To serve, top each fillet with 1/2 tablespoon of butter and serve with lemon wedges.

Nutrition Facts

Calories301kcal
Protein38.25%
Fat54.01%
Carbs7.74%

Properties

Glycemic Index
41.13
Glycemic Load
0.57
Inflammation Score
-9
Nutrition Score
22.135217397109%

Flavonoids

Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Luteolin
0.34mg
Kaempferol
0.01mg
Myricetin
0.09mg
Quercetin
0.21mg

Nutrients percent of daily need

Calories:300.54kcal
15.03%
Fat:18.29g
28.14%
Saturated Fat:5.48g
34.23%
Carbohydrates:5.89g
1.96%
Net Carbohydrates:3.45g
1.26%
Sugar:0.96g
1.07%
Cholesterol:113.71mg
37.9%
Sodium:1293.96mg
56.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.15g
58.31%
Vitamin D:21.26µg
141.75%
Vitamin B12:3.81µg
63.42%
Vitamin A:2362.71IU
47.25%
Phosphorus:384.02mg
38.4%
Selenium:22.36µg
31.95%
Vitamin B1:0.39mg
26.05%
Potassium:770.84mg
22.02%
Vitamin B3:3.77mg
18.86%
Vitamin E:2.82mg
18.82%
Vitamin B6:0.34mg
16.97%
Vitamin B5:1.45mg
14.54%
Vitamin C:11.33mg
13.73%
Vitamin K:14.36µg
13.68%
Magnesium:52.86mg
13.21%
Iron:2.27mg
12.61%
Manganese:0.24mg
11.99%
Vitamin B2:0.19mg
10.97%
Fiber:2.44g
9.77%
Zinc:1.16mg
7.76%
Copper:0.12mg
5.92%
Folate:23.11µg
5.78%
Calcium:54.08mg
5.41%