Name: Crispy Blackened Catfish with Lemon
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 oz Catfish Fillet; 1 tsp Olive Oil; 2 tbsp Whole Wheat Flour; 1/2 Egg White; 1 tbsp Blackening Seasoning; 1 Lemon wedge; 2 tbsp Nonfat Greek Yogurt

This is an example of a meal that Solin would create to include in your personalized meal plan.

YOUR SOLIN GENERATED RECIPE

Crispy Blackened Catfish with Lemon

Enjoy a savory twist on a classic fish dish with tender catfish fillets perfectly blackened to a crispy finish. A light coating of whole wheat flour and egg white ensures a satisfying crunch, complemented by a burst of lemon freshness and a cool Greek yogurt dip for an extra burst of flavor.

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NUTRITION

Protein

41.1g

Fat

7.9g

Carbs

16.3g

SERVINGS

1 serving

INGREDIENTS

8 oz Catfish Fillet

1 tsp Olive Oil

2 tbsp Whole Wheat Flour

1/2 Egg White

1 tbsp Blackening Seasoning

1 Lemon wedge

2 tbsp Nonfat Greek Yogurt

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PREPARATION

1
Pat the catfish fillet dry with a paper towel.
2
In a shallow dish, combine the whole wheat flour, egg white, and blackening seasoning to form a light batter.
3
Coat the catfish evenly in the flour mixture.
4
Heat olive oil in a nonstick skillet over medium-high heat.
5
Once the oil is hot, place the fillet in the pan and cook for about 3-4 minutes per side, or until the coating is crispy and the fish is opaque and flakes easily.
6
Remove the fish from the skillet and transfer to a plate.
7
Squeeze a lemon wedge over the top for a bright, fresh flavor.
8
Serve immediately with a side of nonfat Greek yogurt as a cooling dip.