Easy Pan-Fried Catfish

2015-03-22
  • Yield : 4
  • Servings : 4
  • Prep Time : 5m
  • Cook Time : 6m
  • Ready In : 11m

Fried catfish is a southeastern favorite. Tradition recipes dip the fish fillets in milk or buttermilk, dredge in self-rising cornmeal, and fry the fillets in several inches of oil.

This simple variation, based on my pan-fried fish recipe, takes only minutes to prepare and uses only enough oil to brown the fish.

Catfish is high in potassium. A 4 ounce (113 g) portion has about 400 mg. Any fish fillet can be used for this recipe, so don’t limit yourself to catfish.

It’s also great for a quick fish sandwich.

One serving provides 29 grams of protein.

Cook’s Tip

For a gluten free recipe replace flour with cornmeal.

Serve with Spicy Southwestern Coleslaw.

Ingredients

  • 4 6-oz. (170 g) catfish or other fish fillets
  • 2 tablespoons (30 ml) all purpose flour
  • 4 tablespoons (60 ml) white or yellow cornmeal
  • 1 teaspoon (5 ml) kosher salt
  • 1/2 teaspoon (2.5 ml) ground black pepper
  • Cayenne pepper to taste
  • 1 teaspoon (5 ml) dried thyme
  • 1/2 teaspoon (2.5 ml) garlic powder or to taste
  • 3 to 4 tablespoons (45 to 60 ml) olive, avocado, or peanut oil

Method of Preparation

Step 1

Heat oil to 350°F (175° C) in a skillet large enough to hold all four fillets or work in batches.

Step 2

Place all dry ingredients in a shallow dish or large plastic bag. Throughly combine. Rinse fish in water and then dredge or place in bag and shake to coat.

Step 3

Arrange breaded fillets in the skillet, cover and cook about 3 minutes. Turn and cook other side about 3 minutes or until fish is cooked through and flakes easily with a fork. Serve immediately.

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Nutritional Info

This information is per serving.

  • Calories

    345
  • Calories from Fat

    185
  • Total Fat

    20g
  • Saturated Fat

    3g
  • Trans Fat

    0g
  • Cholesterol

    0mg
  • Sodium

    350mg
  • Carbohydrates

    10g
  • Dietary Fiber

    0g
  • Sugar

    0g
  • Protein

    29g
  • Serving Size

    1 fillet