Blackened Catfish

Blackened Catfish is a flavorful and spicy dish that features tender catfish fillets coated in a zesty spice blend, seared to perfection. This high-protein meal is perfect for a satisfying dinner that captures the essence of Southern cuisine.

Ingredients

• Catfish fillets - 2 (around 200g each)
• Paprika - 1 tablespoon
• Cayenne pepper - 1 teaspoon
• Garlic powder - 1 teaspoon
• Onion powder - 1 teaspoon
• Dried thyme - 1 teaspoon
• Black pepper - 1 teaspoon
• Salt - 1 teaspoon
• Olive oil - 2 tablespoons
• Lemon - 1, cut into wedges
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. In a small bowl, mix paprika, cayenne pepper, garlic powder, onion powder, thyme, black pepper, and salt to create the spice blend.
2. Pat the catfish fillets dry with paper towels and rub the spice blend evenly over both sides of the fillets.
3. Heat olive oil in a large skillet over medium-high heat until shimmering.
4. Add the seasoned catfish fillets to the skillet and cook for about 3-4 minutes on each side, or until the fish is cooked through and has a blackened crust.
5. Remove the catfish from the skillet and let it rest for a minute.
6. Serve the blackened catfish with lemon wedges and garnish with chopped parsley.

Nutrition

• Calories: 350
• Protein: 35 g
• Carbs: 3 g
• Fiber: 0 g
• Sugar: 0 g
• Sodium: 800 mg
• Cholesterol: 75 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• High in protein, which is essential for muscle repair and growth.
• Rich in omega-3 fatty acids, promoting heart health.

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