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Blackened Catfish Fillets

Prep time 5 mins
Cook time 12 mins
Yield 4 servings (serving size: 1 fillet)
We followed tradition and cooked the fish in a cast iron skillet. A large nonstick skillet could also be used. Just reduce the starting temperature from high to medium-high.

Ingredients

  • 1 tablespoon paprika
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon garlic powder
  • 4 (6-ounce) catfish fillets
  • 1 tablespoon light butter
  • Lemon slices (optional)

Nutrition Information

  • calories 183
  • fat 6.6 g
  • satfat 2.3 g
  • protein 28.5 g
  • carbohydrate 1.6 g
  • cholesterol 104 mg
  • iron 1.3 mg
  • sodium 383 mg
  • caloriesfromfat 33 %
  • fiber 0.7 g
  • calcium 38 mg

How to Make It

  1. Combine first 6 ingredients in a small bowl; stir well.

  2. Rinse fillets, and pat dry with paper towels to remove excess moisture. Sprinkle paprika mixture evenly on both sides of fillets; rub seasonings in gently.

  3. Place a 12-inch cast iron skillet over high heat until hot. Add 1/2 tablespoon butter, and tilt pan to coat bottom. Add 2 fillets, and cook 2 minutes. Reduce heat to medium; turn, and cook 4 minutes or until fish flakes easily when tested with a fork. Remove from pan, and keep warm. Repeat procedure with remaining butter and fillets. Serve with lemon slices, if desired.

Oxmoor House Healthy Eating Collection