Blackened Catfish
Serving Size
1 fillet
Servings
4
Prep Time
9 min
Cook Time
11 min
Ingredients
1 tablespoon
fresh thyme leaves, minced
1 teaspoon
onion powder
1 teaspoon
garlic powder
1 teaspoon
paprika
1 teaspoon
black pepper
1/2 teaspoon
ground red pepper
1/4 teaspoon
salt
3 teaspoons
olive oil
4 (6-ounce)
catfish fillets
Directions
- Combine first 7 ingredients in a small bowl.
- Heat a large nonstick skillet over medium-high heat. Add 2 teaspoons oil to pan. Brush fillets with remaining olive oil. Rub fillets with spice mixture, and add to pan; cook 3 minutes on each side or until fillets flake easily when tested with a fork.
Nutrition Information
| Calories | 200 |
| Fat | 8.3 g |
| Saturated fat | 1.7 g |
| Monounsaturated fat | 3.9 g |
| Polyunsaturated fat | 1.9 g |
| Protein | 28.2 g |
| Carbs | 1.9 g |
| Fiber | 0.5 g |
| Cholesterol | 99 mg |
| Sodium | 220 mg |
Cooking Light Fresh Food Fast Weeknight Meals, Oxmoor House 2010