Sautéed Catfish with Mustard Sauce

Gluten Free
Health score
17%
Sautéed Catfish with Mustard Sauce
45 min.
4
591kcal

Suggestions

Ingredients

  • 1.5 pounds catfish fillets 
  • 0.5 cup chicken broth low-sodium homemade canned
  • tablespoons cooking oil 
  • cup cornmeal 
  • teaspoons mustard dry
  •  eggs beaten
  • clove garlic minced
  • 0.5 teaspoon fresh-ground pepper black
  • 0.8 cup heavy cream 
  • 1.3 teaspoons salt 

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. In a small bowl, combine 1/4 cup of the cream and the mustard.
  2. Let sit about 10 minutes.
  3. In a shallow dish, combine the egg with the 1 tablespoon cream. In another shallow dish, combine the cornmeal with 1 teaspoon of the salt and the pepper. Dip the fillets into the egg mixture and then into the seasoned cornmeal. Shake off the excess cornmeal.
  4. In a large nonstick frying pan, heat 2 tablespoons of the oil over moderate heat.
  5. Add half the cornmeal-coated fish and fry, turning once, until the fillets are golden on the outside and just done in the center, about 4 minutes per side for 3/4-inch-thick fillets.
  6. Drain the fish on paper towels. Repeat with the remaining 1 tablespoon oil and fish fillets. Wipe out the pan.
  7. Put the pan over moderate heat.
  8. Add the broth and garlic and bring to a simmer. Stir in the remaining 1/2 cup cream; simmer until reduced to approximately 1/3 cup, about 2 minutes. Stir in the reserved mustard cream and the remaining 1/4 teaspoon salt and simmer until warm through, about 1 minute longer.
  9. Serve the catfish fillets topped with the sauce.
  10. Wine Recommendation: German rieslings are tremendously flexible with food. A classic riesling, one that is not fully dry, is ideal for cooling the heat of the mustard and cutting through the rich cream, too.

Nutrition Facts

Calories591kcal
Protein24.13%
Fat54.43%
Carbs21.44%

Properties

Glycemic Index
32.63
Glycemic Load
17.39
Inflammation Score
-7
Nutrition Score
24.739130465881%

Flavonoids

Myricetin
0.01mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:591.13kcal
29.56%
Fat:35.7g
54.93%
Saturated Fat:13.12g
82%
Carbohydrates:31.65g
10.55%
Net Carbohydrates:27.59g
10.03%
Sugar:2.15g
2.39%
Cholesterol:190mg
63.33%
Sodium:838.4mg
36.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.62g
71.23%
Vitamin D:22.2µg
147.97%
Vitamin B12:3.99µg
66.53%
Phosphorus:519.56mg
51.96%
Selenium:32.82µg
46.88%
Vitamin B1:0.51mg
33.84%
Vitamin B6:0.49mg
24.35%
Potassium:841.13mg
24.03%
Vitamin B3:4.77mg
23.85%
Magnesium:94.43mg
23.61%
Manganese:0.4mg
19.81%
Vitamin B5:1.84mg
18.44%
Vitamin B2:0.31mg
18.17%
Vitamin E:2.62mg
17.43%
Zinc:2.51mg
16.76%
Fiber:4.06g
16.24%
Vitamin A:802.49IU
16.05%
Iron:2.23mg
12.36%
Folate:40.78µg
10.2%
Copper:0.2mg
10.05%
Vitamin K:9.56µg
9.1%
Calcium:71.23mg
7.12%
Vitamin C:1.83mg
2.22%
Source:My Recipes