Main Meals/ Recipes

Southern Catfish

A square plate with a seasoned, blackened catfish fillet, green beans, cottage cheese, and tomatoes.

Howdy, how are ya? Let’s talk about something near and dear to my heart. Wanna guess what it is? ๐Ÿ˜› If you guessed “food” you are correct, but if you guessed Southern Catfish, you win a prize! haha! Just kidding. I’m not giving out any prizes today, well, unless you consider this easy peasy super clean and delicious recipe for Southern Catfish a prize, and you totally should because it’s the bomb diggety!

Last week I challenged myself to make one of our classic, summer favorites into a clean, healthy, whole foods meal that we could all enjoy without all of the batter, grease, and unhealthy fat that usually accompanies southern fried catfish.

A square plate with a seasoned, blackened catfish fillet, green beans, cottage cheese, and tomatoes. A blue towel is placed beside the plate, and a bronze fork is placed on the towel.

Now I gotta tell ya, I really feel like I should win something for coming up with this wonderful creation. I promise, once you taste this, you will not want catfish any other way!


My husband loves to fish and often brings home catfish, crappy, and brim in the summer for me to fry and make a wonderful, fish fry meal. He hasn’t had a chance to go fishing yet this year, so I purchased these huge, wild caught, fresh catfish fillets at our local grocery store, on clearance for only $3 for both of them. The fillets were so huge we made four meals out of them!

A square plate with a seasoned, blackened catfish fillet, green beans, cottage cheese, and tomatoes. A blue towel is placed beside the plate, and a bronze fork is placed on the towel.

First, let’s start out with two large catfish fillets and a large skillet. The skin has been remove from these catfish fillets and I just gave them a quick rinse under cool water before placing them in the skillet.

A large black skillet with two uncooked catfish fillets in the skillet.

Spray each fillet with nonstick cooking spray (any kind will do and the cooking spray will not count against you as an oil) and then sprinkle Old Bay Seasoning, Garlic Salt, and Tony’s Creole Seasoning over both sides of the catfish.

A large black skillet with two uncooked catfish fillets in the skillet. Each Fillet is seasoned with Old Bay seasoning, Garlic Salt, and Tony's Creole Seasoning.

Now for the real kicker, the lemon juice. I love adding lemon juice to any fish that I cook because it helps to neutralize any odors or strong flavors and it just gives the fish such a juicy, succulent taste!

Surprisingly, this catfish didn’t have any strong odors (or any odor at all while cooking) but some fish can be very smelly, so the lemon juice helps with that.

A large black skillet with two, uncooked, seasoned catfish fillets in the skillet and a hand holding a bottle of lemon juice over the skillet and lemon juice in the skillet.

Once the lemon juice has been added to the pan and all of the seasonings have been added to both sides of the fish, just continue to cook the fish on medium heat, carefully turning the fish every 2-3 minutes to ensure that both sides of the fish begin to brown and blacken and that the fish cooks through.

These catfish fillets were large and thick so it took a bit for them to cook completely, and as you can see, they’re not quite done yet here in this photo.

You’ll know your fish fillets are cooked through when the meat is completely white and flaky and the fish fillets have blackened.

Oh, and in case you’re wondering, I didn’t use any oil or butter to cook these southern catfish fillets in. The juice you see in the skillet is a combination of lemon juice, seasonings, and nonstick cooking spray. It really is possible to “fry” fish without all of the unhealthy oils!

A large black skillet with two seasoned and partially cooked catfish fillets in the skillet.

Now what do you think about that delicious, juicy, southern catfish fillet?! ๐Ÿ˜›

I paired my southern catfish with cottage cheese, some slices of garden fresh tomatoes with salt and pepper, some green beans, and (not pictured) fresh sauerkraut.

I have never thought to pair sauerkraut with fish before and it turned out to be an absolutely delicious and winning combination!

A square plate with a seasoned, blackened catfish fillet, green beans, cottage cheese, and tomatoes. A blue towel is placed beside the plate, and a bronze fork is placed on the towel.

I hope you all have enjoyed stepping into my kitchen today and learning how to make southern catfish without the unhealthy ingredients.

If you choose to try this recipe, I would love to hear what you think!

Happy eating!

-Amy

 

 

 

 

Southern Catfish

A healthy, clean, recipe for Southern "fried" Catfish without the unhealthy fats and ingredients. 

Course Main Course
Cuisine American
Prep Time 2 minutes
Cook Time 15 minutes
Total Time 17 minutes
Servings 2 fillets
Author Amy - The Speedy Spatula

Ingredients

  • 2 large wild caught catfish filets skin removed
  • Old Bay Seasoning to taste
  • Garlic Salt to taste
  • Tony's Creole Seasoning to taste
  • 2 tbsp lemon juice
  • nonstick cooking spray

Instructions

  1. Place both catfish fillets in a large skillet and spray the fillets with nonstick cooking spray.

  2. Liberally season both sides of the catfish with the Old Bay Seasoning, Garlic Salt, and Tony's Creole Seasoning, and then add the lemon juice to the pan.

  3. Cook the fillets on medium heat, turning over every 2-3 minutes until the fish is completely cooked through, white and flaky, and slightly blackened from the seasoning.

  4. Remove from the hot skillet and serve with your choice of side items. 

Shared atย Weekend Potluck

Shared atย Meal Plan Monday

Shared atย Foodie Friday Link Party

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