Name: Cajun blackened catfish fillets
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 7 oz catfish fillet, patted dry, about 3/4 inch thick; 1 tbsp Cajun seasoning; 1/8 tsp salt; 1 tsp canola oil; 1/4 cup white rice; 1/2 cup water; 5 oz broccoli florets; 1/4 lemon, cut into wedges

Nutrition

Per serving

530 calories

Protein: 40g; 29% of calories
Carbs: 51g; 38% of calories
Fat: 20g; 33% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 15 min

In a small pot, combine the rice, water, and salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from the heat and let rest, still covered, for 5 minutes before fluffing.
While the rice cooks, rub the Cajun seasoning onto both sides of the catfish fillet, pressing firmly so the spices stick to the flesh.
In another small pot, bring a splash of water to a boil. Add the broccoli, cover, and steam for 5 to 6 minutes until tender but still bright green. Drain.
Turn on your kitchen vent fan. Heat the oil in a cast-iron skillet over medium-high heat until shimmering. Add the catfish and cook for 3 to 4 minutes until the crust is deeply browned. Flip and cook for 3 to 4 minutes more. Done when opaque and flakes easily, 145°F.
Place the catfish on a plate beside the steamed rice and broccoli. Serve with lemon wedges for squeezing over the fish.

Nutrition

Ingredients

Instructions

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