Name: Crispy Cajun Blackened Catfish
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7 oz Catfish Fillet; 1 tsp Olive Oil; 1 tsp Cajun Seasoning; 1/2 cup cooked Wild Rice; 1/4 cup Nonfat Greek Yogurt (plain); 1 Lemon Wedge

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

YOUR SOLIN GENERATED RECIPE

Crispy Cajun Blackened Catfish

Savor the bold flavors of our Crispy Cajun Blackened Catfish, featuring a perfectly seasoned fish fillet with a kick of spicy Cajun spices. Pan-seared in olive oil, this dish showcases a delightful crust with juicy interior, served alongside a hearty portion of wild rice and a refreshing dollop of nonfat Greek yogurt, with a lemon wedge to brighten every bite.

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NUTRITION

Protein

40.2g

Fat

13g

Carbs

24g

SERVINGS

1 serving

INGREDIENTS

7 oz Catfish Fillet

1 tsp Olive Oil

1 tsp Cajun Seasoning

1/2 cup cooked Wild Rice

1/4 cup Nonfat Greek Yogurt (plain)

1 Lemon Wedge

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PREPARATION

1
Pat the catfish fillet dry with a paper towel.
2
In a small bowl, combine the Cajun seasoning with a light drizzle of olive oil.
3
Rub the seasoning mixture evenly over the catfish fillet.
4
Heat a non-stick skillet over medium-high heat and add the remaining olive oil.
5
Place the seasoned catfish in the skillet and cook for about 3-4 minutes per side until a crispy, blackened crust forms and the fish flakes easily with a fork.
6
While the fish cooks, warm the wild rice if needed.
7
Plate the blackened catfish alongside the wild rice.
8
Top the dish with a dollop of nonfat Greek yogurt and garnish with a fresh lemon wedge.
9
Squeeze the lemon over the fish and rice just before serving for an extra burst of flavor.