Pan-Grilled Catfish with Vegetable Stir-Fry

Pan-Grilled Catfish with Vegetable Stir-Fry (Serves 2-3)

Everyone ate catfish deep-fried in a cornmeal crust, making the fish almost indistinguishable from hush puppies in Florida and Mississippi where I grew up. Who knew that catfish itself has a nice flavor!

Prep Time: 10-15 minutes
Cook Time: 15 minutes


2-3 fresh catfish fillets
One medium sweet yellow onion
One large yellow squash
One large zucchini
Crushed red pepper
Dried rosemary
Garlic powder
Black pepper
Coconut oil

In preparation:

Rinse well and cut large fish fillets in half
Cut squash, zucchini, and onion into bite-sized pieces.


Heat grill pan over medium heat. Season fish filets on both sides with salt, black pepper, and rosemary. I like spice so lay on a nice dusting of everything. Lay fillets on the hot grill pan for 5 minutes on the first side. Turn with a spatula and let cook for another 5 minutes. My fillets were fat, so I laid the metal lid of one of my pots on the fish while the second side cooked to concentrate the heat and make sure the fish cooked through. Fully cooked catfish turns white and flakes easily with a fork.

Fish cooks nicely on a non-stick grill pan without any oil. You can pan-fry fish in a little olive oil and achieve almost the same effect.

Heat 1-2 tablespoons of coconut oil over medium heat in a wok. Add vegetables. Add garlic powder, red and black pepper, and salt to taste. Stir well and let the mix cook covered 5-10 minutes. Note: I am almost over my squash and zucchini kick and plan to move on to new vegetables soon.

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