Ingredients:
- salt and ground black pepper to taste
- 1 egg
- 2 (4 oz) fillets fresh catfish - cut in half crosswise, then cut lengthwise into 1-inch wide strips
Directions:
- Mix long grain and wild rice mix, contents of seasoning packet, water, and 1 tablespoon butter in a saucepan and place over medium heat.
- Bring rice to a boil, reduce heat to low, and cover the pan; simmer until rice is tender and liquid has been absorbed, about 25 minutes. Set rice aside and keep warm.
- Melt 2 teaspoons butter in a saucepan over medium-low heat. Cook and stir celery, onion, and green bell pepper until tender, about 10 minutes.
- Mix in Worcestershire sauce, chili powder, seafood seasoning, crushed tomatoes, tomato paste with garlic, and cornstarch; stir until smoothly combined.
- Season with chili-garlic sauce; let the sauce simmer, stirring occasionally, while you prepare the fish.
- Whisk together flour, cayenne pepper, salt, and black pepper in a shallow bowl.
- Beat egg in a separate bowl.
- Place panko crumbs into another shallow bowl.
- Heat vegetable oil in a large skillet over medium heat.
- Dredge fish pieces in seasoned flour, and tap off excess flour.
- Dip floured fish into beaten egg, then dredge fish in panko crumbs. Tap off excess crumbs.
- Repeat the process, dipping each fish piece again into seasoned flour, egg, and bread crumbs.
- Pan-fry coated fish in hot oil until golden brown, about 2 minutes per side.
- Drain fish on a plate lined with paper towels.
- To serve, transfer long grain and wild rice to a platter; top with fish pieces, and spoon Creole sauce over the fish and around the edge of the rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 391.81 Kcal (1640 kJ) | ||
| Calories from fat | 140.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.61g | 24% | |
|---|---|---|---|
| Cholesterol | 72.56mg | 24% | |
| Sodium | 313.84mg | 13% | |
| Potassium | 629.61mg | 13% | |
| Total Carbs | 56.5g | 19% | |
| Sugars | 5.67g | 23% | |
| Dietary Fiber | 5.43g | 22% | |
| Protein | 8.65g | 17% | |
| Vitamin C | 41.3mg | 69% | |
| Vitamin A | 0.9mg | 30% | |
| Iron | 15.3mg | 85% | |
| Calcium | 140.2mg | 14% | |
| Amount Per 100 g | |||
| Calories | 98.24 Kcal (411 kJ) | ||
| Calories from fat | 35.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.91g | 24% | |
|---|---|---|---|
| Cholesterol | 18.19mg | 24% | |
| Sodium | 78.69mg | 13% | |
| Potassium | 157.87mg | 13% | |
| Total Carbs | 14.17g | 19% | |
| Sugars | 1.42g | 23% | |
| Dietary Fiber | 1.36g | 22% | |
| Protein | 2.17g | 17% | |
| Vitamin C | 10.3mg | 69% | |
| Vitamin A | 0.2mg | 30% | |
| Iron | 3.8mg | 85% | |
| Calcium | 35.1mg | 14% | |
* 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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