Pan Fried Catfish Filets
Catfish fillets are coated in seasoned cornmeal with cayenne pepper, paprika, onion powder, and garlic, then pan-fried in olive oil until golden brown. The crisp coating brings a warm, peppery flavor to the mild fish, while lemon wedges add a bright finish. Serve this straightforward fish dinner for a weeknight meal or casual gathering.
- Prep30 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Pan Fried Catfish Filets, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 58 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 13 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 53 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 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.
- 60
- Heart Health
- 76
- Metabolic
- 42
- Digestive
- 29
- Inflammatory
- 40
- Performance
- 42
- General Wellness
- 1
In a mixing bowl, stir together cornmeal, cayenne pepper, paprika, and onion powder. Mix well. Pour the mixture onto a large sheet of waxed paper.
- 2
Heat oil in a large skillet over medium heat.
- 3
Pour milk into a medium bowl. Dip catfish filets in the milk, then lift them and let the excess milk drip off. Roll the milk-soaked filets in the cornmeal mixture until completely covered. Set aside.
- 4
Fry the garlic in the hot skillet, but do not let it burn. Add the coated catfish filets and cook for 5 to 7 minutes on each side, sprinkling salt on the fish after each turn. Cook until golden brown and the fish flakes easily with a fork. Drain on paper towels.
- Calories 468.31 kcal High 23%
- Protein 23.43 g Good Source 47%
- Carbohydrate 39.62 g 14%
- Total Fat 25.68 g High 33%
- Saturated Fat 3.99 g Moderate 20%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 63.51 mg High 21%
- Sodium 149.52 mg Moderate 7%
- Dietary Fiber 5.57 g Moderate 20%
- Total Sugars 4.36 g --
- Added Sugars 0.1 g Low Source 0%
- Calcium 102.47 mg Low Source 8%
- Iron 1.84 mg Moderate 10%
- Potassium 653.6 mg Moderate 14%
- Vitamin A 38.99 mcg Low Source 4%
- Vitamin C 1.09 mg Low Source 1%
- Vitamin D 0.73 mcg Low Source 4%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Corn 🌽
- Garlic 🧄
- Onions 🧅
About This Recipe
Pan Fried Catfish Filets is a Cajun and Creole dinner recipe made with 10 ingredients. It takes about 45 mins, serves 4, and is rated easy. Key ingredients include Catfish, Cayenne Pepper, Cornmeal, and Extra Virgin Olive Oil. Each serving provides about 468.31 kcal, and is a good source of protein.
Recipe Questions
- What is Pan Fried Catfish Filets?
- It is a Cajun and Creole recipe made with 10 ingredients, usually served for dinner or lunch.
- What is Pan Fried Catfish Filets made of?
- The main ingredients are Catfish, Cayenne Pepper, Cornmeal, Extra-Virgin Olive Oil, Garlic. The full list of 10 is above.
- What goes well with Pan Fried Catfish Filets?
- Explore these Cajun and Creole side-dish recipes.
- How long does it take to make Pan Fried Catfish Filets?
- About 45 mins in total: 30 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 468.31 kcal. The full nutrition breakdown is above.
- Is Pan Fried Catfish Filets easy to make?
- This recipe is rated easy, with 10 ingredients and 4 steps.
- Is Pan Fried Catfish Filets healthy?
- Pan Fried Catfish Filets has an easyChef Pro health score of 45/100. Per serving, it provides 468.31 calories and 23.43 g of protein, or 47% of the Daily Value. Worth noting per serving: sodium at 149.52 mg (7% of the Daily Value) and saturated fat at 3.99 g (20% of the Daily Value). It contains Fish, Milk, Corn, Garlic and Onions, 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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