Pecan Crusted Catfish Finger Sandwich

Health score
34%
Pecan Crusted Catfish Finger Sandwich
25 min.
4
578kcal

Suggestions

Ingredients

  • 0.5 cup buttermilk 
  • 3 fillet catfish filets dried well
  • 0.3 teaspoon cayenne pepper 
  • 1 teaspoon cider vinegar 
  • 1 leaf curly lettuce washed
  • 0.3 cup dijon mustard 
  • 1 large eggs 
  • 1 teaspoon garlic powder 
  • 0.3 cup honey 
  • 4 servings kosher salt and pepper black freshly ground
  • 2 tablespoons mayonnaise 
  • 0.5 cup panko bread crumbs 
  • 4 servings vegetable oil; peanut oil preferred for frying
  • 1 cup pecans 
  • 24 inch rolls split toasted
  • 4 servings tomatoes sliced

Equipment

  • food processor
  • paper towels
  • whisk
  • mixing bowl
  • pot
  • plastic wrap
  • casserole dish

Directions

  1. In a deep-fryer or heavy-bottomed pot, heat enough oil to come halfway up the sides of the pot, to 350 degrees F.
  2. Cut the catfish into fingers. Set aside.
  3. Finely grind the pecans into crumbs in a food processor. Cook's Note: Do not over process the nuts or they will become too oily, like a nut butter, and unsuitable to use as a breading.
  4. Add the pecan crumbs to a casserole dish.
  5. Measure the buttermilk in a 1-cup liquid measure.
  6. Add the egg and beat well together.
  7. Pour into an 8 by 8-inch casserole dish.
  8. Add the panko, garlic powder, cayenne, salt and pepper, to taste, to the pecan crumbs in the casserole dish.
  9. Whisk together to combine.
  10. Set up an assembly line. Dredge catfish through the buttermilk mixture, then through the pecan mixture. You may need to press the pecans into the catfish to adhere.
  11. Add the catfish fingers to the hot oil and cook until golden brown and crisp, about 2 minutes.
  12. Remove to a paper towel lined sheet tray to drain.
  13. Spread some Honey Mustard Sauce on inside of the toasted rolls.
  14. Add sliced tomatoes, lettuce and the catfish fingers.
  15. Serve and enjoy warm.
  16. Mix all the ingredients into a small mixing bowl. Cover with plastic wrap and store in the refrigerator until ready to use.

Nutrition Facts

Calories578kcal
Protein20.4%
Fat50.43%
Carbs29.17%

Properties

Glycemic Index
98.82
Glycemic Load
16.56
Inflammation Score
-9
Nutrition Score
32.020435001539%

Flavonoids

Cyanidin
2.66mg
Delphinidin
1.8mg
Catechin
1.79mg
Epigallocatechin
1.39mg
Epicatechin
0.2mg
Epigallocatechin 3-gallate
0.57mg
Naringenin
1.22mg
Luteolin
0.01mg
Kaempferol
0.16mg
Myricetin
0.24mg
Quercetin
1.19mg

Nutrients percent of daily need

Calories:578.03kcal
28.9%
Fat:33.42g
51.42%
Saturated Fat:4.89g
30.57%
Carbohydrates:43.49g
14.5%
Net Carbohydrates:37.51g
13.64%
Sugar:26.34g
29.27%
Cholesterol:126.69mg
42.23%
Sodium:448.83mg
19.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.43g
60.85%
Vitamin D:16.59µg
110.61%
Manganese:1.54mg
77.08%
Vitamin B12:3.13µg
52.12%
Phosphorus:464.76mg
46.48%
Selenium:29.68µg
42.4%
Vitamin B1:0.63mg
41.72%
Vitamin A:2030.6IU
40.61%
Vitamin C:26.43mg
32.04%
Potassium:1113.48mg
31.81%
Vitamin K:32.21µg
30.67%
Iron:4.82mg
26.77%
Copper:0.51mg
25.48%
Magnesium:96.23mg
24.06%
Fiber:5.99g
23.95%
Vitamin B3:4.47mg
22.34%
Vitamin B6:0.42mg
21.02%
Vitamin B2:0.32mg
18.94%
Vitamin B5:1.78mg
17.81%
Zinc:2.65mg
17.68%
Folate:64.34µg
16.08%
Vitamin E:2.25mg
15.01%
Calcium:124.02mg
12.4%