Recipe for Pan Fried Catfish



  • 8 oz wild catfish, raw, or 6 oz farmed catfish, raw (should yield one 7-oz cooked wild catfish serving or one 5-oz cooked farmed catfish serving)
  • 1-½ cups (½ large) summer squash, sliced
  • 1-½ cups (1 small-medium) zucchini, sliced
  • 1 tsp olive oil
  • Non-stick cooking spray

Tartar sauce:

  • 1 Tbsp low-fat mayonnaise, like Miracle Whip® or Kraft® light mayonnaise
  • 1-½ tsp cilantro leaves, chopped
  • 1 tsp lime juice
  • 1/8 tsp chili powder or ground chipotle chile pepper


Prepare tartar sauce by combining mayonnaise, cilantro, lime juice, and chili powder/chipotle pepper in a small bowl. Mix well; set aside for later use. Clean and chop zucchini and squash. Lightly brush catfish with olive oil. Preheat a small non-stick skillet over medium-high heat. Spray skillet with non-stick cooking spray for 5-10 seconds. Sauté chopped vegetables until al dente (tender-crisp). Remove vegetables from heat and cover to keep warm while cooking catfish. Place catfish (brushed with olive oil) in pan, cooking 1 minute on each side, or until seared. Reduce heat to medium. Cook 2-3 minutes on each side, or until catfish flakes easily with a fork. Serve cooked catfish with sautéed vegetables.


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