Enjoy this tasty light and filling meal of pan-seared catfish, brown rice and sauteed peppers.

Servings: 2


  • 1/4 cup olive oil, divided
  • 1/4 cup diced red bell pepper
  • 1/4 cup diced yellow bell pepper
  • 2 cups cooked brown rice
  • 2 catfish fillets (4 ounces each)
  • 1 1/2 teaspoons Creole seasoning
  • 1/2 teaspoon freshly ground black pepper


  • Warm 2 tablespoons of olive oil in a skillet over medium heat. Add the red and yellow bell peppers and cook, stirring occasionally, until softened, about 5 minutes.
  • Add the cooked brown rice and stir to combine. Arrange half the rice mixture in the center of each plate.
  • In the same skillet over medium high heat, warm the remaining 2 tablespoons of oil.
  • Using a paper towel, pat both sides of the catfish dry. Sprinkle both sides of the catfish with Creole seasoning and pepper.
  • Add the catfish to the pan and cook until the bottom is golden brown, about 3 minutes. Flip the catfish over and continue cooking until the other side is golden brown and the fish is fork tender, about 3 minutes.
  • Arrange the catfish atop the rice and garnish with additional vegetables, if desired.

Recipe courtesy of What’s Cooking? USDA Mixing Bowl.

Nutrition Facts

2 servings

Amount per serving


% DV*
Total Fat 33g
Saturated Fat 5g
Trans Fat 
Cholesterol 82mg
Sodium 504mg
Total Carbs 48g
Dietary Fiber 4g
Sugars 2g
Added Sugars 0g
Protein 23g
Vitamin D 0mcg
Calcium 45mg
Iron 2mg
Potassium 640mg

*Percent Daily Values are included where available. They are based on a 2,000
calorie diet. Your daily value may be higher or lower depending on your calorie needs.