Crispy Catfish with Squash Sauté

Makes 4 servings


  • ¼ cup cornmeal
  • 4 (6-oz.) catfish fillets
  • ½ teaspoon salt, divided
  • ½ teaspoon black pepper, divided
  • ⅛ teaspoon cayenne pepper (optional)
  • 1 tablespoon canola oil
  • 2 medium zucchini
  • 2 medium-size yellow squash
  • ½ cup chopped sweet onion
  • ½ teaspoon minced garlic

Note: Omit the cayenne pepper for a more kid-friendly version.


  1. Heat a large nonstick skillet over medium-high heat. Place cornmeal in a shallow dish. Sprinkle fish with ¼ teaspoon each salt and black pepper and the cayenne pepper. Dredge fish in cornmeal.
  2. Heat oil in pan. Add fish, and cook 3 to 4 minutes on each side or until to desired degree of doneness. Remove fish from pan; keep warm.
  3. Add zucchini, squash, and onion to pan; sauté over medium-high heat 4 minutes. Stir in garlic, and sauté 1 minute longer. Stir in remaining ¼ teaspoon each salt and black pepper.


*Recipe prepared by registered dietitians from St. Vincent’s Health System.


Nutrition [Per Serving]:

310 calories; 14 g total fat; 2.5 g saturated fat; 29 g protein;

16 g carbohydrate; 3 g fiber; 470 mg sodium