Pan Seared Cafish
By: Blake Long
Updated: September 30, 2011
Pan Seared Catfish Filet with Warm Apple-Honey Slaw
4 each 5 - 7 ounce boneless catfish filets
As desired Salt (recommend sea salt)
As desired Ground black pepper
1/8 cup Extra virgin olive oil
Warm Honey Slaw
6 teaspoons Extra virgin olive oil (divided)
1 each medium yellow onion, finely chopped
1 teaspoon dry mustard
1 each medium carrot, peeled and cut into thin strips, (julienne)
1/2 head (about 5 cups) Napa cabbage, cored and thinly sliced crosswise
3-1/2 tablespoons cider vinegar
2 tablespoons honey
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon caraway seed
1- 1/2 tablespoons chopped fresh flat-leaf (Italian) parsley
1-1/2 cups Sweet fresh apple, diced
Step 1 - In a large nonstick saut pan, heat 2 teaspoons of the olive oil over medium-high heat until hot but not smoking. Add the onion and mustard and saut until the onion is soft and lightly golden, about 5 minutes. Transfer to a large bowl.
Step 2 - Reduce the heat to medium and add 2 more teaspoons of the olive oil to the pan. Add the carrot and apple. Toss and stir constantly until the carrot and apples are tender-crisp, about 3 minutes. Transfer to the bowl with the onion.
Step 3 - Add the remaining 2 teaspoons oil to the pan over medium heat. Add the cabbage and toss and stir constantly until the cabbage just begins to wilt, about 3 minutes. Quickly transfer the cabbage to the bowl with the other vegetables.
Step 4 - Quickly add the vinegar and honey to the pan over medium heat, stirring until combined and bubbly and the honey is dissolved. Pour over the slaw. Add the salt and pepper, caraway seed, and parsley. Toss well and keep warm for service.
Pan Seared Catfish Filet
Step 1 - lightly season the both sides of the catfish filets with desired amount of salt and pepper.
Step 2 - Place extra virgin olive oil in a medium size skillet over medium-high heat. You will know when the pan is ready when the oil begins to reduce in viscosity and starts to spread all over the pan.
Step 3 - Place the catfish filets into the skillet and sear each side until golden brown, about 3 minutes each side or until it reaches an internal temperature of 135 degrees Fahrenheit.
Presentation
Place the catfish fillets on heated serving plates and lovingly spoon the warm honey slaw across the top, or to the side of the catfish. Garnish with fresh lemon if you like!
4 each 5 - 7 ounce boneless catfish filets
As desired Salt (recommend sea salt)
As desired Ground black pepper
1/8 cup Extra virgin olive oil
Warm Honey Slaw
6 teaspoons Extra virgin olive oil (divided)
1 each medium yellow onion, finely chopped
1 teaspoon dry mustard
1 each medium carrot, peeled and cut into thin strips, (julienne)
1/2 head (about 5 cups) Napa cabbage, cored and thinly sliced crosswise
3-1/2 tablespoons cider vinegar
2 tablespoons honey
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon caraway seed
1- 1/2 tablespoons chopped fresh flat-leaf (Italian) parsley
1-1/2 cups Sweet fresh apple, diced
Step 1 - In a large nonstick saut pan, heat 2 teaspoons of the olive oil over medium-high heat until hot but not smoking. Add the onion and mustard and saut until the onion is soft and lightly golden, about 5 minutes. Transfer to a large bowl.
Step 2 - Reduce the heat to medium and add 2 more teaspoons of the olive oil to the pan. Add the carrot and apple. Toss and stir constantly until the carrot and apples are tender-crisp, about 3 minutes. Transfer to the bowl with the onion.
Step 3 - Add the remaining 2 teaspoons oil to the pan over medium heat. Add the cabbage and toss and stir constantly until the cabbage just begins to wilt, about 3 minutes. Quickly transfer the cabbage to the bowl with the other vegetables.
Step 4 - Quickly add the vinegar and honey to the pan over medium heat, stirring until combined and bubbly and the honey is dissolved. Pour over the slaw. Add the salt and pepper, caraway seed, and parsley. Toss well and keep warm for service.
Pan Seared Catfish Filet
Step 1 - lightly season the both sides of the catfish filets with desired amount of salt and pepper.
Step 2 - Place extra virgin olive oil in a medium size skillet over medium-high heat. You will know when the pan is ready when the oil begins to reduce in viscosity and starts to spread all over the pan.
Step 3 - Place the catfish filets into the skillet and sear each side until golden brown, about 3 minutes each side or until it reaches an internal temperature of 135 degrees Fahrenheit.
Presentation
Place the catfish fillets on heated serving plates and lovingly spoon the warm honey slaw across the top, or to the side of the catfish. Garnish with fresh lemon if you like!
