Blackened Catfish

Prep Time

9 min

Cook Time

11 min

Servings

4

Catfish is low in calories and contains heart healthy omega 3 fatty acids.


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, divided
  • 4 (6-ounce) catfish fillets

Directions

Step 1

Combine first 7 ingredients in a small bowl.

Step 2

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.


Nutritional 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


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