Pan-Fried Catfish with Cajun Tartar Sauce

Gluten Free
Health score
35%
Pan-Fried Catfish with Cajun Tartar Sauce
45 min.
4
195kcal

Suggestions


Are you ready to elevate your lunch or dinner with a dish that’s bursting with flavor? Look no further than this delightful Pan-Fried Catfish with Cajun Tartar Sauce! Perfectly seasoned and gluten-free, this recipe is not only easy to prepare but also a fantastic way to enjoy the rich, flaky texture of farm-raised catfish.

The star of this dish is undoubtedly the catfish, which is coated in a zesty Cajun seasoning that brings a delightful kick to every bite. Paired with a creamy, homemade tartar sauce that features capers, sweet pickle relish, and a hint of hot pepper sauce, this meal is a true celebration of Southern cuisine. The combination of flavors is sure to tantalize your taste buds and impress your family or guests.

In just 45 minutes, you can whip up a satisfying meal that serves four, making it an ideal choice for a cozy family dinner or a casual lunch with friends. With only 195 calories per serving, you can indulge without the guilt. So, gather your ingredients, heat up that skillet, and get ready to enjoy a deliciously crispy catfish dish that’s sure to become a favorite in your household!

Ingredients

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

Equipment

  • frying pan
  • paper towels

Directions

  1. Heat a large nonstick skillet over medium-high heat.
  2. Sprinkle fish evenly with Cajun seasoning and salt. Coat pan with cooking spray.
  3. Add 2 fillets to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork.
  4. Remove fish from pan; 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 remaining ingredients.
  6. Serve mayonnaise mixture with fish.

Nutrition Facts

Calories195kcal
Protein58.83%
Fat27.03%
Carbs14.14%

Properties

Glycemic Index
11.75
Glycemic Load
0.08
Inflammation Score
-6
Nutrition Score
17.173913043478%

Flavonoids

Isorhamnetin
0.13mg
Kaempferol
2.64mg
Quercetin
3.96mg

Nutrients percent of daily need

Calories:195.44kcal
9.77%
Fat:5.75g
8.85%
Saturated Fat:1.43g
8.96%
Carbohydrates:6.77g
2.26%
Net Carbohydrates:5.67g
2.06%
Sugar:4.3g
4.78%
Cholesterol:101.26mg
33.75%
Sodium:559.05mg
24.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.17g
56.33%
Vitamin D:21.26µg
141.75%
Vitamin B12:3.79µg
63.22%
Phosphorus:361.83mg
36.18%
Selenium:21.62µg
30.89%
Vitamin B1:0.36mg
24.17%
Potassium:654.33mg
18.7%
Vitamin B3:3.38mg
16.89%
Vitamin B5:1.33mg
13.32%
Vitamin A:629.82IU
12.6%
Vitamin K:12.38µg
11.79%
Vitamin B6:0.23mg
11.28%
Magnesium:42.97mg
10.74%
Vitamin B2:0.14mg
8.53%
Zinc:0.95mg
6.31%
Iron:0.88mg
4.89%
Folate:18.83µg
4.71%
Fiber:1.1g
4.41%
Copper:0.08mg
4.18%
Manganese:0.08mg
3.86%
Calcium:31.49mg
3.15%
Vitamin C:2.26mg
2.74%
Vitamin E:0.37mg
2.44%
Source:My Recipes