Potato Crusted Catfish Recipe

Potato Crusted Catfish Recipe

Recipe adapted from Richard Jones

• Yield: 2 servings
• Nutritional Info Per Serving:
  • Serving size: Half the recipe
  • Calories: 531
  • Total Fat: 30g
  • Saturated Fat: 5g
  • Carbs: 23g
  • Dietary Fiber: 2g
  • Sugar: 10g
  • Protein: 40g
  • Cholesterol: 198mg
  • Sodium: 1191mg
• Total Time: 40 min
• Preparation: 15 min
• Cooking: 25 min

Ingredients

• 2 catfish fillets (about 78 oz each)
• 2 oz russet potato, shredded
• 1 oz sweet potato, shredded
• 1/2 oz Spanish onion, shredded
• Salt, to taste
• Black pepper, to taste
• 2 tbsp canola oil
• 1 egg, lightly beaten
• 1 cup fish broth
• 1 tbsp Dijon mustard
• 4 oz balsamic vinegar
• Lemon and lime slices, for serving

Instructions

1. Season both sides of the catfish fillets with salt and pepper.
2. Combine shredded russet and sweet potatoes and squeeze out as much moisture as possible.
3. Add the shredded onion to the potatoes and mix; season lightly with salt and pepper.
4. Brush the top of each fillet with the beaten egg.
5. Press the potato mixture onto the egg-coated side so it adheres, forming a crust.
6. Heat canola oil in a medium skillet over medium heat. Place fillets potato-side down when the pan is hot.
7. Cook until the potato crust is golden brown, then flip and cook the other side about 2 minutes.
8. Transfer the fillets to a baking dish and bake at 350F for 12 minutes, or until cooked through.
9. Return the saut pan to medium heat; add fish broth, Dijon mustard, and balsamic vinegar and cook, stirring, about 4 minutes.
10. Strain the sauce if desired and spoon half onto each plate.
11. Place each fillet on its sauce, spoon remaining sauce over the fish if desired, and garnish with lemon and lime slices.

Tips

• Squeeze out as much water as possible from the potatoes for a crispier crust.
• Use a nonstick or well-seasoned skillet for the initial browning.
• This recipe can be doubled adjust pan and baking time as needed.

Serving Suggestions

• Serve with a light salad or roasted vegetables.
• A side of rice or your favorite grain pairs well.
• Garnish with fresh herbs such as parsley or dill for extra brightness.

Nutritional Highlights of Catfish

• High Protein: Catfish is a lean source of protein that supports muscle repair and growth.
• Low in Calories: It provides a modest calorie count suitable for balanced diets.
• Rich in B12: Catfish supplies vitamin B12, important for nerve health and blood formation.
• Omega-3 and Omega-6: Contains beneficial fats that support heart and brain health.
• Key Minerals: Provides phosphorus, selenium, and potassium for bone health and antioxidant support.
• Low Mercury: Catfish generally contains lower mercury levels than many other seafood options.