Blackened Catfish with Trinity of Sauteed Vegetables (Sandra Lee) Recipe
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Directions:
- In a large pot, bring 5 1/4 cups of water to a boil over medium heat. Add the rice, turn the heat down to low and simmer until rice has absorbed all the water and is light and fluffy, about 15 to 20 minutes. Reserve 3 cups of cooked rice for round 2 recipe: Cajun Dirty Rice. Transfer the rice to a serving bowl and set aside.
- In a large skillet over medium-high heat, add 2 tablespoons of canola oil. Add the celery, green pepper, onion, garlic, and season with salt, pepper and cayenne pepper. Saute until slightly tender about 5 minutes. Add the fresh lemon juice and chopped parsley and cook for another minute. Reserve 1 cup of the sauteed vegetables for round 2 recipe: Cajun Dirty Rice. Transfer the vegetables to a serving bowl and set aside.
- While the vegetables are sauteing, heat a cast iron skillet or griddle over high heat. Brush the catfish with the remaining canola oil and then sprinkle both sides with Cajun seasoning. Place the catfish onto into the hot pan and cook, about 2 to 3 minutes on each side. Reserve 1 catfish fillet for round 2 recipe: Cajun Dirty Rice.
- Arrange the catfish on a serving platter and serve with rice and sauteed vegetables.
- Use the leftovers from this recipe to make Cajun Dirty Rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 423.14 Kcal (1772 kJ) | ||
| Calories from fat | 277.49 Kcal | ||
| % Daily Value* | |||
| Total Fat | 30.83g | 47% | |
|---|---|---|---|
| Cholesterol | 77.21mg | 26% | |
| Sodium | 348.55mg | 15% | |
| Potassium | 581.9mg | 12% | |
| Total Carbs | 14.41g | 5% | |
| Sugars | 2.18g | 9% | |
| Dietary Fiber | 3.07g | 12% | |
| Protein | 20.44g | 41% | |
| Vitamin C | 35.4mg | 59% | |
| Vitamin A | 0.7mg | 25% | |
| Iron | 13.8mg | 77% | |
| Calcium | 78.2mg | 8% | |
| Amount Per 100 g | |||
| Calories | 176.21 Kcal (738 kJ) | ||
| Calories from fat | 115.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.84g | 47% | |
|---|---|---|---|
| Cholesterol | 32.15mg | 26% | |
| Sodium | 145.15mg | 15% | |
| Potassium | 242.33mg | 12% | |
| Total Carbs | 6g | 5% | |
| Sugars | 0.91g | 9% | |
| Dietary Fiber | 1.28g | 12% | |
| Protein | 8.51g | 41% | |
| Vitamin C | 14.7mg | 59% | |
| Vitamin A | 0.3mg | 25% | |
| Iron | 5.7mg | 77% | |
| Calcium | 32.6mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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