Cajun Catfish, the Middle-Ground Fry
Cajun Catfish, the Middle-Ground Fry marries a crackly cornmeal crust with a gentle cayenne warmth that won’t overpower. Hints of mustard and black pepper round out the spice while tender catfish stays juicy inside. Serve it as a game-day appetizer with hot sauce or make it the centerpiece of a casual weeknight dinner alongside slaw and lemon wedges.
- Prep10 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Cajun Catfish, the Middle-Ground Fry, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 73 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 15
- Heart Health
- 63
- Metabolic
- 20
- Digestive
- 20
- Inflammatory
- 51
- Performance
- 37
- General Wellness
- 1
Soak the fish pieces in milk for at least 30 minutes.
- 2
In a small bowl, whisk the egg with the hot pepper sauce. In a separate bowl, mix together the flour, cornmeal, pepper, mustard, and Cajun seasoning. Dip the fish pieces into the dry mixture, then into the egg, and then back into the dry mixture.
- 3
Place the coated fish on a plate, refrigerate, and chill for about 15 minutes to help the batter adhere to the fish.
- 4
Heat enough oil to more than cover the bottom of a large heavy skillet over medium-high heat. Fry the fish pieces for 3 to 4 minutes per side, or until golden brown. Note that depending on the amount and type of Cajun seasoning used, some of the breading may brown more than the rest.
- 5
Drain the fish on paper towels and serve with hot sauce or tartar sauce.
- Calories 525.29 kcal High 26%
- Protein 40.77 g Good Source 82%
- Carbohydrate 22.43 g 8%
- Total Fat 32.19 g High 41%
- Saturated Fat 6.79 g High 34%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 190.12 mg High 63%
- Sodium 615.08 mg High 27%
- Dietary Fiber 1.99 g Low Source 7%
- Total Sugars 3.24 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 88.1 mg Low Source 7%
- Iron 1.79 mg Low Source 10%
- Potassium 861.38 mg Moderate 18%
- Vitamin A 37.6 mcg Low Source 4%
- Vitamin C 0.17 mg Low Source 0%
- Vitamin D 0.98 mcg Low Source 5%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
- Mustard
- Corn 🌽
About This Recipe
Cajun Catfish, the Middle Ground Fry is made with 10 ingredients and serves 4. It takes about 25 mins and is rated easy. Key ingredients include All Purpose Flour, Black Pepper, Cajun Seasoning, and Catfish. Each serving provides about 525.29 kcal, and is a good source of protein.
Recipe Questions
- What is Cajun Catfish, the Middle-Ground Fry made of?
- The main ingredients are All-Purpose Flour, Black Pepper, Cajun Seasoning, Catfish, Cooking Oil. The full list of 10 is above.
- How long does it take to make Cajun Catfish, the Middle-Ground Fry?
- About 25 mins in total: 10 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 525.29 kcal. The full nutrition breakdown is above.
- Is Cajun Catfish, the Middle-Ground Fry easy to make?
- This recipe is rated easy, with 10 ingredients and 5 steps.
- Is Cajun Catfish, the Middle-Ground Fry healthy?
- Cajun Catfish, the Middle-Ground Fry has an easyChef Pro health score of 41/100. Per serving, it provides 525.29 calories and 40.77 g of protein, or 82% of the Daily Value. Worth noting per serving: sodium at 615.08 mg (27% of the Daily Value) and saturated fat at 6.79 g (34% of the Daily Value). It contains Fish, Eggs, Milk, Wheat, Gluten, Mustard and Corn, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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