Low-fat Low-carb Blackened Catfish

Healthy Blackened Catfish Recipe - Low-Fat, Low-Carb

Region / culture: USA | Preparation time: 10 minutes | Cooking time: 6 minutes | Servings: 4

Introduction

Blackened catfish is a popular dish known for its bold flavors and spicy kick. This low-fat, low-carb version of the classic recipe is perfect for those looking to enjoy a delicious meal without all the extra calories. With a simple spice rub and a quick cooking time, this dish is easy to prepare and perfect for a weeknight dinner.

History

Blackened catfish is a traditional Cajun dish that originated in Louisiana. The technique of blackening fish involves coating the fillets in a mixture of spices and then cooking them in a hot skillet until the spices form a dark crust on the outside of the fish. This cooking method was popularized by Chef Paul Prudhomme in the 1980s and has since become a staple in Southern cuisine.

Ingredients

2 tbsp paprika
1 tsp cayenne pepper
1 tbsp chili powder
1 tsp cumin
0.5 tsp salt
0.5 tsp ground black pepper
4 x 4 oz (113 g) catfish fillets

How to prepare

In a small bowl, combine the first six ingredients and stir well.
Rub one side of each fillet thoroughly with the spice mixture.
Coat a large nonstick skillet with cooking spray.
Over medium-high heat, place each fillet with the spice side down and cook for 3 minutes on each side or until the fish is cooked through.

Variations

Use different types of fish, such as tilapia or trout, in place of catfish.
Add some chopped fresh herbs, such as parsley or cilantro, to the spice rub for extra flavor.
Serve the blackened catfish on a bed of creamy coleslaw for a unique twist on the classic dish.

Cooking Tips & Tricks

Make sure to use a nonstick skillet to prevent the fish from sticking to the pan.

- Adjust the amount of cayenne pepper to suit your spice preference.

- Be careful not to overcook the catfish, as it can become dry and tough.

- Serve the blackened catfish with a squeeze of fresh lemon juice for added flavor.

Serving Suggestions

Serve the blackened catfish with a side of steamed vegetables or a fresh salad for a complete meal. You can also pair it with some rice or quinoa for a heartier dish.

Cooking Techniques

The key to making perfect blackened catfish is to cook it in a hot skillet for a short amount of time. This will help to create a crispy crust on the outside of the fish while keeping the inside moist and tender.

Ingredient Substitutions

If you don't have all the spices listed in the recipe, you can use a pre-made blackening seasoning mix instead. Just make sure to check the ingredients for any added salt or sugar.

Make Ahead Tips

You can prepare the spice rub for the blackened catfish ahead of time and store it in an airtight container until ready to use. This will save you time when it comes to cooking the fish.

Presentation Ideas

Serve the blackened catfish on a platter with a garnish of fresh herbs and a wedge of lemon for a simple yet elegant presentation. You can also drizzle some hot sauce or tartar sauce on top for added flavor.

Pairing Recommendations

Pair the blackened catfish with a crisp white wine, such as Sauvignon Blanc or Chardonnay, to complement the spicy flavors of the dish. You can also serve it with a cold beer or a glass of iced tea for a refreshing beverage option.

Storage and Reheating Instructions

Store any leftover blackened catfish in an airtight container in the refrigerator for up to 2 days. To reheat, simply place the fish in a hot skillet for a few minutes until warmed through.

Nutrition Information

Calories per serving

150

Carbohydrates

- Total Carbohydrates: 3g

- Dietary Fiber: 1g

- Sugars: 0g

Fats

- Total Fat: 5g

- Saturated Fat: 1g

- Trans Fat: 0g

Proteins

- Protein: 24g

Vitamins and minerals

Vitamin A: 20%

- Vitamin C: 2%

- Calcium: 2%

- Iron: 6%

Alergens

Fish

Summary

This blackened catfish recipe is low in fat and carbs, making it a healthy option for those looking to watch their calorie intake. With a good amount of protein and essential vitamins and minerals, this dish is both nutritious and delicious.

Summary

This low-fat, low-carb blackened catfish recipe is a delicious and healthy option for those looking to enjoy a flavorful meal without all the extra calories. With a simple spice rub and a quick cooking time, this dish is easy to prepare and perfect for a weeknight dinner. Serve it with a side of steamed vegetables or a fresh salad for a complete meal that is sure to satisfy.

How did I get this recipe?

The moment I found this recipe is one I won't soon forget. It was a warm summer day, and I was visiting my friend Sarah's house for a ladies' luncheon. As we sat around her kitchen table, sipping tea and catching up on each other's lives, Sarah suddenly pulled out a cookbook from her shelf and exclaimed, "You have to try this blackened catfish recipe, it's absolutely delicious!"

Intrigued, I leaned in closer as Sarah flipped through the pages of the cookbook, pointing out the ingredients and steps to make this mouth-watering dish. As she described the flavors and spices used to create the perfect blackened catfish, I could practically taste it in my mouth. Sarah had always been a fantastic cook, so I knew I had to learn this recipe from her.

After our luncheon, Sarah graciously wrote down the recipe for me on a piece of paper, complete with detailed instructions and tips for making the dish just right. I tucked the paper into my purse, eager to try my hand at making low-fat, low-carb blackened catfish for my family.

That evening, I gathered all the ingredients listed on the recipe and set to work in the kitchen. I carefully followed each step, from seasoning the catfish fillets with a blend of spices to searing them in a hot skillet until they were perfectly blackened. The aroma that filled my kitchen was absolutely intoxicating, and I knew I was in for a treat.

As I plated the blackened catfish alongside a side of steamed vegetables, I couldn't wait to see my family's reaction. To my delight, they absolutely loved it! The catfish was tender and flavorful, with just the right amount of heat from the spices. It was a hit, and I knew this recipe would become a staple in our household.

From that day on, I made blackened catfish regularly for my family, always receiving rave reviews. It became a go-to dish for special occasions and family gatherings, and I loved knowing that I had Sarah to thank for introducing me to such a delicious recipe.

Over the years, I continued to experiment with the blackened catfish recipe, tweaking it here and there to suit my family's tastes. I discovered that using fresh herbs and citrus zest added a bright, zesty flavor to the dish, while incorporating low-fat cooking methods kept it healthy and light.

I also learned that pairing the blackened catfish with a simple salad or a side of quinoa made for a well-rounded and satisfying meal. My family loved the combination of flavors and textures, and I was proud to serve them a delicious, nutritious dish that was also easy to make.

As time went by, I shared the blackened catfish recipe with friends and neighbors, who were equally impressed by its simplicity and bold flavors. I passed on Sarah's handwritten recipe to anyone who asked, knowing that it had the power to bring joy and satisfaction to those who tried it.

To this day, the blackened catfish recipe holds a special place in my heart. It reminds me of that sunny day at Sarah's house, surrounded by good friends and good food. It symbolizes the joy of discovering new flavors and techniques in the kitchen, and the pleasure of sharing that knowledge with others.

I am grateful for the opportunity to learn such a delicious recipe from a dear friend, and I will always cherish the memories of making blackened catfish for my loved ones. It is a dish that brings people together, nourishes the body and soul, and celebrates the beauty of home cooking. And for that, I am truly thankful.