Pecan-Crusted Catfish with Spicy Cream Sauce

Health score
18%
Pecan-Crusted Catfish with Spicy Cream Sauce
30 min.
4
732kcal

Suggestions

Ingredients

  • 16 ounce catfish fillets 
  • 0.5 cup chicken stock see 
  • 0.7 cup cornmeal 
  •  eggs 
  • 0.3 cup flour 
  • clove garlic smashed
  •  juice of lemon 
  • servings kosher salt and pepper black freshly ground
  • 0.5 cup milk 
  • 0.5 cup pecans 
  • servings rice mashed for serving
  • tablespoons cup heavy whipping cream sour
  • tablespoon steak sauce 
  • tablespoons butter unsalted
  • 0.3 cup vegetable oil 
  • 0.5 cup white wine 
  • chunks onion yellow

Equipment

  • food processor
  • frying pan
  • sauce pan
  • oven
  • whisk

Directions

  1. For the pecan-crusted catfish: Preheat the oven to 375 degrees F.
  2. Sprinkle the fish with salt and pepper and set aside. Pulse the cornmeal with the pecans and some salt and pepper in a food processor until uniform and the size of breadcrumbs. Create a breading station with the flour on a plate, the milk and egg beaten together and the pecan-cornmeal mixture on another plate. Be sure to sprinkle salt and pepper on each part of the breading station. Dip the fish in the flour, then the egg, then the cornmeal mixture.
  3. Heat the oil in a large oven-safe saute pan over medium heat. Brown the coated catfish until golden on one side, about 3 minutes. Then turn the fillets over and place in the oven to finish cooking, about 10 minutes longer (a few minutes more if the fillets are thick).
  4. Place the onions and garlic with the stock, wine and 1/2 cup water in a small saucepan. Boil and reduce for 5 minutes, gently pressing on the onions and garlic to release the flavors.
  5. Remove the onion and garlic and discard. Turn down the heat to low and whisk in the steak sauce and lemon juice, then the sour cream. Allow to cook and reduce 2 minutes.
  6. Remove from the heat and whisk in the butter, 1 tablespoon at a time, allowing the sauce to thicken slightly. (
  7. Place back on the heat for 10 seconds if needed to keep the temperature high enough.)

Nutrition Facts

Calories732kcal
Protein16.56%
Fat50.27%
Carbs33.17%

Properties

Glycemic Index
94.81
Glycemic Load
35.83
Inflammation Score
-7
Nutrition Score
31.713478088379%

Flavonoids

Cyanidin
1.33mg
Delphinidin
0.9mg
Malvidin
0.02mg
Catechin
1.13mg
Epigallocatechin
0.7mg
Epicatechin
0.27mg
Epigallocatechin 3-gallate
0.28mg
Eriodictyol
1.1mg
Hesperetin
3.38mg
Naringenin
0.42mg
Isorhamnetin
0.03mg
Kaempferol
1.21mg
Myricetin
0.02mg
Quercetin
1.26mg

Nutrients percent of daily need

Calories:732kcal
36.6%
Fat:40.22g
61.87%
Saturated Fat:11.31g
70.69%
Carbohydrates:59.71g
19.9%
Net Carbohydrates:52.34g
19.03%
Sugar:5.64g
6.27%
Cholesterol:139.14mg
46.38%
Sodium:196.8mg
8.56%
Alcohol:3.09g
100%
Alcohol %:0.83%
100%
Protein:29.82g
59.64%
Vitamin D:14.89µg
99.25%
Manganese:1.11mg
55.69%
Phosphorus:504.78mg
50.48%
Vitamin C:39.85mg
48.31%
Vitamin B12:2.83µg
47.14%
Vitamin B6:0.86mg
42.95%
Vitamin B1:0.63mg
41.66%
Potassium:1349.33mg
38.55%
Selenium:24.7µg
35.28%
Magnesium:118.32mg
29.58%
Fiber:7.36g
29.45%
Vitamin K:29.85µg
28.43%
Vitamin B3:5.63mg
28.13%
Copper:0.47mg
23.39%
Vitamin B2:0.36mg
20.97%
Vitamin B5:1.98mg
19.84%
Zinc:2.87mg
19.13%
Iron:3.42mg
18.99%
Folate:74.13µg
18.53%
Vitamin E:1.9mg
12.68%
Calcium:108.16mg
10.82%
Vitamin A:507.84IU
10.16%