Fresh fish is one of the best things about living on the Eastern Shore. We have so many fish and seafood options at our local fish market, restaurants, and grocery stores. One fish that we should keep in our dinner rotation is Catfish. Catfish is low in calories and packed with lean protein and vitamins. Remember, fried catfish has much more different, and less, health benefits than a grilled or broiled catfish.
- A 3.5 ounce serving of catfish provides 32-39% of your daily protein needs and is only 105 calories. To put that in perspective, that same serving size of salmon is about half your daily protein needs but over 230 calories
- Catfish contains omega-3 fatty acids. We don't want to eat too many of these fatty acids, but we do want to keep some in our diet because they have a large role in brain health
- A single 3.5 ounce serving of catfish has up to 121% of the daily value for vitamin B12. This helps improve mental health, protect against heart disease, and people often do not get enough B12 in their diet
Recipes:
Cajun Blackened Catfish (Flavormosaic.com)
- 4 4-ounce Catfish fillets
- 2 tablespoons Cajun Blackening Seasoning
- 2 tablespoons Olive Oil
- Juice of One Lemon
Sprinkle catfish with the Cajun Blackening Seasoning.
Heat oil in a large skillet over medium-high heat.
When the pan is hot, add the catfish and cook for about 5 minutes.
Turn each fillet and cook for about 5 minutes more.
If cooking larger fillets, cooking time may take a little longer.
Squeeze lemon on the Cajun Blackened Catfish just before serving.
Healthy Herb-Baked Catfish Nuggets (food.com)
- 1 lbs Catfish, cut in nuggets
- Garlic Pepper Seasoning
- 1 Egg White, beaten
- 1 tablespoon Lemon Juice
- 1 cup Breadcrumbs
- 1 tablespoon chopped Fresh Dill
- 1 tablespoon chopped Fresh Basil
- 1/2 teaspoon Oregano Leaves
- Salt
- Preheat oven to 400 degrees and spray cookie sheet with non-stick cooking spray.
- Rinse catfish nuggets and sprinkle with garlic pepper seasoning.
- Mix egg white and lemon juice. Set aside.
- Mix bread crumbs, dill, basil and oregano and spread mixture on wax paper or dish.
- Dip nugget in egg mixture to coat, then roll in the bread crumb mixture.
- Place on cookie sheet and lightly spray with non-stick cooking spray.
- Bake at 400 degrees for 12-15 minutes or until lightly browned and thickest part of the nuggets flake easily with a fork.
Creole Broiled Catfish (Allrecipes.com)
- 8 8 ounce fillets Catfish
- 1/4 cup Olive Oil
- 1 tablespoon seasoned Pepper
- 1 tablespoon Garlic Powder with parsley
- 1 tablespoon Spicy Seasoned Salt
Position a rack 5 inches below the heating element of an oven and preheat the broiler to high.
Rinse the fish fillets under cold running water and pat them dry. Brush both sides with oil and arrange them in a single layer on a broiler pan lined with aluminum foil.
Mix together the seasoned pepper, garlic powder, and seasoned salt in a small bowl. Sprinkle half of the spice mixture over one side of the fish.
Broil for 5 minutes. Using a spatula, carefully turn the fish over. Sprinkle with the remaining spice mixture. Continue broiling until the fish is opaque in the center, 3 to 5 minutes more. Serve immediately.
