Directions:
- In a mixing bowl, whisk the milk, mustard and hot pepper sauce together. Season the mixture with salt and cayenne. Lay the fish in the milk mixture, cover, refrigerate and marinate for 1 hour. In a pie pan, combine the flour, cornmeal and 2 teaspoons of Essence. Remove the fish from the refrigerator and drain. Dredge each fillet in the cornmeal mixture, coating each side completely. In a large cast-iron skillet, heat the vegetable oil. When the oil is hot, gently lay each fillet in the hot oil. Pan-fry the fillets for 2 to 3 minutes on each side, or until the fish is golden brown and the meat is flaky. Remove the fillets from the oil and drain on a paper-lined plate. Season the fish with the remaining Essence. Serve the catfish with the Andouille Smothered Beans.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 473.69 Kcal (1983 kJ) | ||
| Calories from fat | 170.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.93g | 29% | |
|---|---|---|---|
| Cholesterol | 63mg | 21% | |
| Sodium | 1284.5mg | 54% | |
| Potassium | 534.77mg | 11% | |
| Total Carbs | 51.29g | 17% | |
| Sugars | 3.54g | 14% | |
| Dietary Fiber | 5.98g | 24% | |
| Protein | 23.52g | 47% | |
| Vitamin C | 1.5mg | 3% | |
| Iron | 3.7mg | 21% | |
| Calcium | 215mg | 22% | |
| Amount Per 100 g | |||
| Calories | 197.24 Kcal (826 kJ) | ||
| Calories from fat | 70.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.88g | 29% | |
|---|---|---|---|
| Cholesterol | 26.23mg | 21% | |
| Sodium | 534.85mg | 54% | |
| Potassium | 222.67mg | 11% | |
| Total Carbs | 21.36g | 17% | |
| Sugars | 1.47g | 14% | |
| Dietary Fiber | 2.49g | 24% | |
| Protein | 9.79g | 47% | |
| Vitamin C | 0.6mg | 3% | |
| Iron | 1.6mg | 21% | |
| Calcium | 89.5mg | 22% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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