Crispy Catfish with Squash Saute

10 Sep, 2018  in black pepper / canola oil / catfish fillets / cayenne pepper / chopped sweet onion / cornmeal / medium size yellow squash / medium zucchini / minced garlic / Salt / Main Dish  tagged 5 stars by jim

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Crispy Catfish with Squash Saute

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Course

Main Dish

Servings

servings MetricUS Imperial

Ingredients

• 1/4 cup cornmeal
• 4 6 oz catfish fillets
• 1/2 tsp Salt divided
• 1/2 tsp black pepper divided
• 1/8 tsp cayenne pepper optional
• 1 tbsp canola oil
• 2 medium zucchini
• 2 medium size yellow squash
• 1/2 cup chopped sweet onion
• 1/2 teaspoon minced garlic

Course Main Dish Servings servings MetricUS Imperial Ingredients 1/4 cup cornmeal 4 6 oz catfish fillets 1/2 tsp Salt divided 1/2 tsp black pepper divided 1/8 tsp cayenne pepper optional 1 tbsp canola oil 2 medium zucchini 2 medium size yellow squash 1/2 cup chopped sweet onion 1/2 teaspoon minced garlic

Votes: 0 Rating: 0 You: Rate this recipe! Add to Meal Plan: Select Course to Add: BreakfastLunchDinner This recipe has been added to your Meal Plan Add to Shopping List This recipe is in your Shopping List

Instructions

1. Instructions: 1. Heat a large nonstick skillet over medium-high heat. Place cornmeal in a shallow dish. Sprinkle fish with ¼ teaspoon each salt and black pepper and the cayenne pepper. Dredge fish in cornmeal. 2. Heat oil in pan. Add fish, and cook 3 to 4 minutes on each side or until to desired degree of doneness. Remove fish from pan; keep warm. 3. Add zucchini, squash, and onion to pan; sauté over medium-high heat 4 minutes. Stir in garlic, and sauté 1 minute longer. Stir in remaining ¼ teaspoon each salt and black pepper. *Recipe prepared by registered dietitians from St. Vincent’s Health System. Nutrition [Per Serving]: 310 calories; 14 g total fat; 2.5 g saturated fat; 29 g protein; 16 g carbohydrate; 3 g fiber; 470 mg sodium

   
2. NOTE: Omit the Cayenne Pepper for a more kid friendly version

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