Crispy Catfish with Dressed Root Vegetables

Crispy Catfish

with Dressed Root Vegetables

30 MIN
2 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
WW Recommended
If you spot the WW logo next to a recipe, get excited! These recipes factor in calories, sugar, saturated fats, and protein to help guide you toward nutritious foods—while still keeping dinner satisfying and delicious. PersonalPoints™ are assigned to recipes on an “as packaged” basis. To learn more about WW (formerly Weight Watchers) visit our partner’s website at WW.com.
Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.

From the Test Kitchen

For tonight’s dish, we’re making a stunning sauté from a seasonal duo of sweet carrot and delicately earthy parsnip. For a dash of piquant, creamy flavor, we’re dressing the warm vegetables in an irresistible sauce made from a combination of Dijon mustard and mayonnaise, plus apple cider vinegar and parsley. The sauce’s delicious richness also tames the bold, smoky spices we’re using to coat our pan-seared catfish.

Get Cooking
  • Nutrition
    PER SERVING
  • Calories
    520 Cals (est.)
fresh
ingredients
time-saving
tips & techniques
Prepare the ingredients:
1 Prepare the ingredients:

Wash and dry the fresh produce. Peel the carrot; thinly slice crosswise on an angle. Peel the parsnip; halve lengthwise, then thinly slice crosswise on an angle. Peel and thinly slice the onion. Pick the parsley leaves off the stems; discard the stems and roughly chop ¾ of the leaves, keeping the remaining leaves whole.

Cook the vegetables:
2 Cook the vegetables:

In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the carrot, parsnip and onion; season with salt and pepper. Cook, stirring occasionally, 7 to 9 minutes, or until softened and fragrant. Add half the vinegar and cook, stirring occasionally, 30 seconds to 1 minute, or until thoroughly combined. Transfer to a bowl and season with salt and pepper to taste. Set aside in a warm place. Wipe out the pan.

Make the sauce:
3 Make the sauce:

While the vegetables cook, in a small bowl, combine the creamy mustard sauce, chopped parsley and remaining vinegar; season with salt and pepper to taste.

Coat & cook the catfish:
4 Coat & cook the catfish:

While the vegetables continue to cook, on a plate, combine the flour and as much of the spice blend as you’d like, depending on how spicy you’d like the dish to be. Pat the catfish fillets dry with paper towels and season with salt and pepper on both sides. Thoroughly coat 1 side of each seasoned fillet in the flour-spice blend mixture (tapping off any excess). In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the coated fillets, coated sides down, and cook 3 to 5 minutes per side, or until golden brown and cooked through. Remove from heat.

Dress the vegetables & plate your dish:
5 Dress the vegetables & plate your dish:

Add the sauce to the bowl of cooked vegetables; stir to coat. Season with salt and pepper to taste. Divide the dressed vegetables between 2 dishes. Top with the cooked catfish fillets. Garnish with the whole parsley leaves. Enjoy!

Tips from Home Chefs

1 Prepare the ingredients:

Wash and dry the fresh produce. Peel the carrot; thinly slice crosswise on an angle. Peel the parsnip; halve lengthwise, then thinly slice crosswise on an angle. Peel and thinly slice the onion. Pick the parsley leaves off the stems; discard the stems and roughly chop ¾ of the leaves, keeping the remaining leaves whole.

2 Cook the vegetables:

In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the carrot, parsnip and onion; season with salt and pepper. Cook, stirring occasionally, 7 to 9 minutes, or until softened and fragrant. Add half the vinegar and cook, stirring occasionally, 30 seconds to 1 minute, or until thoroughly combined. Transfer to a bowl and season with salt and pepper to taste. Set aside in a warm place. Wipe out the pan.

Cook the vegetables:
Make the sauce:
3 Make the sauce:

While the vegetables cook, in a small bowl, combine the creamy mustard sauce, chopped parsley and remaining vinegar; season with salt and pepper to taste.

4 Coat & cook the catfish:

While the vegetables continue to cook, on a plate, combine the flour and as much of the spice blend as you’d like, depending on how spicy you’d like the dish to be. Pat the catfish fillets dry with paper towels and season with salt and pepper on both sides. Thoroughly coat 1 side of each seasoned fillet in the flour-spice blend mixture (tapping off any excess). In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the coated fillets, coated sides down, and cook 3 to 5 minutes per side, or until golden brown and cooked through. Remove from heat.

Coat & cook the catfish:
Dress the vegetables & plate your dish:
5 Dress the vegetables & plate your dish:

Add the sauce to the bowl of cooked vegetables; stir to coat. Season with salt and pepper to taste. Divide the dressed vegetables between 2 dishes. Top with the cooked catfish fillets. Garnish with the whole parsley leaves. Enjoy!

Browse Steps
1 of 5