Pan-Fried Catfish with Cajun Tartar Sauce

Gluten Free
Health score
33%
Pan-Fried Catfish with Cajun Tartar Sauce
45 min.
4
198kcal

Suggestions


Indulge in the delightful flavors of the South with our Pan-Fried Catfish with Cajun Tartar Sauce. This gluten-free dish is not only a feast for the senses but also a quick and satisfying meal that can be ready in just 45 minutes. Perfect for lunch or dinner, this recipe serves four and packs a punch with only 198 calories per serving, making it a guilt-free option for any occasion.

Imagine the crispy, golden-brown catfish fillets, seasoned to perfection with a blend of Cajun spices that awaken your taste buds. Each bite is complemented by a zesty Cajun tartar sauce, featuring capers, sweet pickle relish, and a hint of hot pepper sauce, adding a delightful kick to the dish. The creamy, fat-free mayonnaise base ensures that you can enjoy this dish without compromising on flavor or health.

Pair your catfish with a refreshing Cider-Mustard Slaw for a complete meal that balances the richness of the fish with a crunchy, tangy side. Whether you're hosting a dinner party or simply treating yourself to a comforting meal at home, this recipe is sure to impress. Dive into the heart of Southern cuisine and savor the taste of homemade goodness with every bite!

Ingredients

  • teaspoons cajun spice 
  • tablespoon capers drained
  • 24 ounce farm-raised catfish fillets 
  • 0.5 cup mayonnaise fat-free
  • servings cider-mustard slaw 
  • tablespoon onion fresh minced
  • 0.3 teaspoon oregano dried
  • teaspoon pepper sauce hot (such as Tabasco)
  • 0.1 teaspoon salt 
  • tablespoon relish sweet

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Heat a large nonstick skillet over medium-high heat; coat with cooking spray.
  2. Sprinkle fish evenly with Cajun seasoning and salt.
  3. Add 2 fillets to pan; cook 4 minutes on each side or until desired degree of doneness.
  4. Remove fish from pan, and keep warm. Wipe pan clean with paper towels; recoat with cooking spray. Repeat procedure with remaining 2 fillets.
  5. While fish cooks, combine mayonnaise and next 5 ingredients in a small bowl.
  6. Serve with fish.

Nutrition Facts

Calories198kcal
Protein58.23%
Fat27.34%
Carbs14.43%

Properties

Glycemic Index
19.75
Glycemic Load
0.1
Inflammation Score
-6
Nutrition Score
17.541304432827%

Flavonoids

Isorhamnetin
0.13mg
Kaempferol
2.64mg
Quercetin
3.96mg

Nutrients percent of daily need

Calories:198.49kcal
9.92%
Fat:5.92g
9.11%
Saturated Fat:1.45g
9.03%
Carbohydrates:7.03g
2.34%
Net Carbohydrates:5.72g
2.08%
Sugar:4.37g
4.86%
Cholesterol:101.26mg
33.75%
Sodium:541.38mg
23.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.38g
56.76%
Vitamin D:21.26µg
141.75%
Vitamin B12:3.79µg
63.22%
Phosphorus:367.23mg
36.72%
Selenium:23.32µg
33.32%
Vitamin B1:0.37mg
24.8%
Potassium:661.81mg
18.91%
Vitamin B3:3.41mg
17.03%
Vitamin B5:1.35mg
13.47%
Vitamin A:633.37IU
12.67%
Vitamin K:12.46µg
11.86%
Vitamin B6:0.23mg
11.45%
Magnesium:45.37mg
11.34%
Vitamin B2:0.15mg
8.72%
Zinc:0.98mg
6.52%
Iron:0.96mg
5.33%
Fiber:1.32g
5.27%
Manganese:0.1mg
4.89%
Folate:19.18µg
4.79%
Copper:0.09mg
4.36%
Calcium:34.59mg
3.46%
Vitamin C:2.28mg
2.76%
Vitamin E:0.38mg
2.56%
Source:My Recipes