Dinner · 30 min · cajun

Blackened Catfish with Pecan Meunière

A Cajun dinner built around catfish fillets and butter — on the table in 30 minutes. At 370 calories and 4g protein per serving, it fits easily into a high-protein day. Leftovers keep well, so it doubles as next-day lunch without any extra work.

✓ USDA-verified nutrition data

Ingredients

• 4 Catfish fillets
• 6 tbsp Butter
• 1/2 cup Pecans
• 2 tbsp Paprika
• 2 tsp Garlic powder
• 2 tsp Onion powder
• 1 tsp Dried thyme
• 1 tsp Cayenne
• 1 tsp Salt
• 1 Lemon
• 2 tbsp Neutral oil

Steps

1. Toast the pecans in a dry skillet 3 minutes until fragrant, then chop coarsely. Mix the paprika, garlic powder, onion powder, thyme, cayenne, and salt for the blackening blend.
2. Pat the fillets dry, brush with oil, and press the spice blend thickly onto both sides.
3. Sear in a smoking-hot cast-iron skillet 3 minutes per side until the crust is nearly black at the edges and the fish flakes.
4. Melt the butter in the pan until it foams and smells nutty, squeeze in the lemon, and toss in the pecans for 30 seconds.
5. Spoon the pecan meunière over the fish and serve immediately with something green to cut the richness.

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