Quick Catfish Fillets

Dairy Free
Health score
38%
Quick Catfish Fillets
20 min.
4
269kcal

Suggestions

Ingredients

  • 24 ounce fillets catfish 
  • 0.3 cup flour all-purpose
  • tablespoons olive oil 
  • 0.3 cup oyster sauce 
  • pinch salt and pepper to taste

Equipment

  • bowl
  • frying pan

Directions

  1. In a bowl, mix the flour, salt, and pepper. Dredge the catfish fillets in the flour mixture to lightly coat.
  2. Heat the olive oil in a large skillet over medium-high heat, and cook the catfish fillets 3 minutes on each side, until golden brown. Reduce heat to medium-low, and brush fillets with oyster sauce. Cover skillet, and continue cooking 5 minutes, or until fish is easily flaked with a fork.

Nutrition Facts

Calories269kcal
Protein44.47%
Fat40.99%
Carbs14.54%

Properties

Glycemic Index
18.75
Glycemic Load
5.75
Inflammation Score
-3
Nutrition Score
17.467826210934%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg

Nutrients percent of daily need

Calories:268.78kcal
13.44%
Fat:11.94g
18.36%
Saturated Fat:2.22g
13.85%
Carbohydrates:9.53g
3.18%
Net Carbohydrates:9.2g
3.35%
Sugar:0.03g
0.03%
Cholesterol:98.66mg
32.89%
Sodium:479.03mg
20.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.13g
58.27%
Vitamin D:21.26µg
141.75%
Vitamin B12:3.85µg
64.21%
Phosphorus:369.94mg
36.99%
Selenium:25.6µg
36.57%
Vitamin B1:0.44mg
29.36%
Vitamin B3:4.07mg
20.36%
Potassium:628mg
17.94%
Vitamin B5:1.35mg
13.49%
Vitamin B2:0.19mg
11.29%
Magnesium:41.99mg
10.5%
Vitamin B6:0.2mg
10.21%
Folate:38.25µg
9.56%
Vitamin E:1.01mg
6.76%
Zinc:0.95mg
6.36%
Manganese:0.12mg
6.06%
Iron:1.06mg
5.88%
Copper:0.09mg
4.71%
Vitamin K:4.25µg
4.04%
Calcium:30.09mg
3.01%
Vitamin A:85.05IU
1.7%
Vitamin C:1.21mg
1.46%
Fiber:0.32g
1.3%
Source:Allrecipes