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Photo: Caitlin Bensel
Active Time:10 minsTotal Time:30 minsServings:4Jump to Nutrition Facts
Active Time:10 minsTotal Time:30 minsServings:4
Active Time:10 mins
Active Time:
10 mins
Total Time:30 mins
Total Time:
30 mins
Servings:4
Servings:
4
Jump to Nutrition Facts
Jump to recipe
Blackened Catfishis big on flavor and perfect for a weeknight meal. Catfish is budget-friendly, low in mercury and is packed with lean protein. And did we mention delicious too? You can make your blackening spice ahead of time so you can get dinner on the table in no time. Pair it with your favorite starch (we have ideas below!) and vegetables (we’ve got those too!), and you’re set to enjoy a satisfying, delicious meal. Read below for our tips and the recipe.
How to Make Blackened Catfish
1. Combine Spices
The secret to this delicious catfish recipe is the blend of herbs and spices. Measure and combine everything in a small bowl. Stir well to make sure the ingredients are combined thoroughly.
2. Prepare the Fish
Whether you’re using fresh fish or thawed frozen fish, you’ll want to pat it dry with clean paper towels first. Any moisture left on the fish will just lead to steaming, preventing that perfect sear we’re after. Once dry, sprinkle the fish all over with salt and let it stand at room temperature for 20 minutes before drizzling with oil.
3. Preheat the Skillet
4. Cook the Fish
Cover both sides of the fish with blackening seasoning. If it’s not sticking, use clean fingers to gently press it onto the fish. Once your fish is coated, add butter to the skillet and swirl it to spread the butter around the bottom of the skillet. Cook each side for about 2-3 minutes, until the fish easily flakes under gentle pressure.
Best Toppings to Try
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients½cupsalt-free blackening or Cajun seasoning1tablespoonsweet or smoked sweet paprika1tablespoonfreshly ground black pepper1teaspoononion powder1teaspoongarlic powder or garlic salt1teaspoonground dried oregano1teaspoonground dried thyme or rosemaryPinch of cayenne pepper4(5 ounce)skinless catfish fillets¾teaspoonkosher salt1tablespoonolive oil2tablespoonsunsalted butter¼cuploosely packed fresh herb leaves (such as parsley, mint, or chervil)Lemon wedges
Cook Mode(Keep screen awake)
Ingredients
½cupsalt-free blackening or Cajun seasoning
1tablespoonsweet or smoked sweet paprika
1tablespoonfreshly ground black pepper
1teaspoononion powder
1teaspoongarlic powder or garlic salt
1teaspoonground dried oregano
1teaspoonground dried thyme or rosemary
Pinch of cayenne pepper
4(5 ounce)skinless catfish fillets
¾teaspoonkosher salt
1tablespoonolive oil
2tablespoonsunsalted butter
¼cuploosely packed fresh herb leaves (such as parsley, mint, or chervil)
Lemon wedges
Directions
Stir blackening seasoning, paprika, black pepper, onion powder, garlic powder, oregano, thyme and cayenne together in a small bowl until well combined.
Sprinkle fish with salt, and let stand 20 minutes. Drizzle with oil.
Heat a large cast-iron or heavy saucepan over medium-high heat.
Sprinkle fillets evenly with 1/4 cup blackening spice mixture, pressing to adhere. Add butter to skillet, and swirl to coat. Place fillets in hot skillet; cook 2 to 3 minutes. Flip fillets and cook 2 to 3 minutes. (The spices will have formed a highly colored crust in varying shades of sunset and midnight black. The fish is done when it flakes apart under the gentle pressure of your finger.)
Remove fillets to serving plates, and sprinkle evenly with fresh herbs. Serve with lemon wedges.
Frequently Asked Questions
Butter is used here for flavor, but can easily be swapped with a high-smoke-point oil such as grapeseed, avocado or canola oil.
If you have extra cooked fish, place it in a food-safe container and enjoy within 3 days. To reheat, place it on a parchment- or foil-lined baking sheet and bake at 300°F until it reaches 145°F, about 8 to 10 minutes. Leftovers are good in tacos, or use as a salad topper.
Any thin, white-flesh fillets such as trout, snapper or tilapia will work in place of catfish. Be sure to remove the skin or purchase skinless fillets.
Originally appeared: Cooking Light
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Nutrition Facts(per serving)251Calories18gFat22gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Sara Haas, RDN, LDN
