Crispy Blackened Catfish with Lemon-Garlic Sauce

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

Crispy Blackened Catfish with Lemon-Garlic Sauce

YOUR SOLIN GENERATED RECIPE

Crispy Blackened Catfish with Lemon-Garlic Sauce

Savor the crunch of perfectly blackened catfish elevated by a zesty lemon-garlic sauce, paired with lightly steamed broccoli drizzled with olive oil. This dish combines bold spices and a refreshing citrus touch to brighten up your plate while striking a balance between lean protein and vibrant, fresh flavors.

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NUTRITION

382kcal
Protein
42.7g
Fat
17.3g
Carbs
23.1g

SERVINGS

1 serving

INGREDIENTS

6 oz Catfish Fillet

1 tsp Olive Oil (for fish)

1 tsp Paprika

1/2 tsp Cayenne Pepper

1/2 tsp Dried Thyme

1/2 tsp Garlic Powder

1/2 tsp Onion Powder

1 pinch Salt

2 tbsp Nonfat Greek Yogurt

1/2 Lemon

1 Garlic Clove

1 cup Steamed Broccoli

1 tsp Olive Oil (for broccoli)

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PREPARATION

  • 1

    Pat the catfish fillet dry with paper towels.

  • 2

    In a small bowl, mix together paprika, cayenne pepper, dried thyme, garlic powder, onion powder, and a pinch of salt.

  • 3

    Lightly coat the catfish fillet with 1 teaspoon olive oil, then evenly pat the spice blend onto both sides of the fillet.

  • 4

    Heat a non-stick skillet over medium-high heat. Once hot, add the catfish and cook for about 3-4 minutes on each side until crispy and cooked through.

  • 5

    While the fish is cooking, prepare the lemon-garlic sauce by combining nonfat Greek yogurt, the juice of 1/2 lemon, and a finely minced garlic clove in a small bowl. Stir until smooth.

  • 6

    Steam the broccoli until tender, approximately 5-6 minutes. Drizzle with 1 teaspoon of olive oil and a pinch of salt if desired.

  • 7

    Plate the crispy blackened catfish alongside the steamed broccoli, and drizzle or serve the lemon-garlic sauce on the side.

  • 8

    Enjoy your flavorful and balanced meal!

Crispy Blackened Catfish with Lemon-Garlic Sauce

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

Crispy Blackened Catfish with Lemon-Garlic Sauce

YOUR SOLIN GENERATED RECIPE

Crispy Blackened Catfish with Lemon-Garlic Sauce

Savor the crunch of perfectly blackened catfish elevated by a zesty lemon-garlic sauce, paired with lightly steamed broccoli drizzled with olive oil. This dish combines bold spices and a refreshing citrus touch to brighten up your plate while striking a balance between lean protein and vibrant, fresh flavors.

NUTRITION

382kcal
Protein
42.7g
Fat
17.3g
Carbs
23.1g

SERVINGS

1 serving

INGREDIENTS

6 oz Catfish Fillet

1 tsp Olive Oil (for fish)

1 tsp Paprika

1/2 tsp Cayenne Pepper

1/2 tsp Dried Thyme

1/2 tsp Garlic Powder

1/2 tsp Onion Powder

1 pinch Salt

2 tbsp Nonfat Greek Yogurt

1/2 Lemon

1 Garlic Clove

1 cup Steamed Broccoli

1 tsp Olive Oil (for broccoli)

PREPARATION

  • 1

    Pat the catfish fillet dry with paper towels.

  • 2

    In a small bowl, mix together paprika, cayenne pepper, dried thyme, garlic powder, onion powder, and a pinch of salt.

  • 3

    Lightly coat the catfish fillet with 1 teaspoon olive oil, then evenly pat the spice blend onto both sides of the fillet.

  • 4

    Heat a non-stick skillet over medium-high heat. Once hot, add the catfish and cook for about 3-4 minutes on each side until crispy and cooked through.

  • 5

    While the fish is cooking, prepare the lemon-garlic sauce by combining nonfat Greek yogurt, the juice of 1/2 lemon, and a finely minced garlic clove in a small bowl. Stir until smooth.

  • 6

    Steam the broccoli until tender, approximately 5-6 minutes. Drizzle with 1 teaspoon of olive oil and a pinch of salt if desired.

  • 7

    Plate the crispy blackened catfish alongside the steamed broccoli, and drizzle or serve the lemon-garlic sauce on the side.

  • 8

    Enjoy your flavorful and balanced meal!