Seared Catfish with Sun Gold Tomato & Sweet Corn Fregola Sarda

Seared Catfish

with Sun Gold Tomato & Sweet Corn Fregola Sarda

30 MIN
4 Servings
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Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
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From the Test Kitchen

Chefs, if you’ve never tasted a sun gold tomato, you’re in for a wonderful treat. Their name says it all: these little fruits, a variety of cherry tomato, are exceptionally bright. Their color and irresistibly summery, sweet flavor are accented here by another seasonal favorite: corn kernels, fresh off the cob. We’re using these ingredients, along with zucchinis and basil leaves, in a refreshing fregola sarda salad, rounding out our pan-seared catfish fillets.

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  • Nutrition
    PER SERVING
  • Calories
    530 Cals (est.)
fresh
ingredients
Seared Catfish with Sun Gold Tomato & Sweet Corn Fregola Sarda
Title
  • 4 Catfish Fillets
  • 1¼ cups Fregola Sarda Pasta
  • 3 cloves Garlic
  • 2 ears Corn
  • 1 Lemon
  • 1 lb Zucchinis
  • ½ lb Sun Gold Tomatoes
  • 1 large bunch Basil
  • 4 Tbsps Butter
  • 1 Tbsp Seared Catfish Spice Blend (Ground Fennel Seeds, Ground Coriander, Dried Thyme, Rice Flour & Onion Powder)
time-saving
tips & techniques
How To: Quarter and Deseed a Lemon
Basil
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Cook the fregola sarda pasta:
1 Cook the fregola sarda pasta:

Heat a large pot of salted water to boiling on high. Once boiling, add the fregola sarda pasta. Cook 14 to 16 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

Prepare the ingredients:
2 Prepare the ingredients:

While the fregola sarda pasta cooks, wash and dry the fresh produce. Peel and thinly slice the garlic. Remove and discard the husks and silks of the corn. Cut the corn kernels off the cobs; discard the cobs. Trim off and discard the ends of the zucchinis; medium dice the zucchinis. Halve the tomatoes. Pick the basil leaves off the stems; discard the stems. Quarter and deseed the lemon.

Cook the vegetables:
3 Cook the vegetables:

In a large pan (nonstick, if you have one), melt half the butter on medium-high until hot. Add the garlic, corn and zucchinis; season with salt and pepper. Cook, stirring occasionally, 8 to 10 minutes, or until the corn and zucchinis have softened. Transfer to the pot of cooked fregola sarda pasta. Wipe out the pan.

Cook the catfish:
4 Cook the catfish:

Pat the catfish fillets dry with paper towels and season with salt and pepper on both sides. Place the spice blend on a plate. Coat 1 side of each seasoned fillet in the spice blend. In the pan used to cook the vegetables, heat 1 tablespoon of olive oil on medium-high until hot. Add the fillets, coated sides down, and cook 3 to 5 minutes on the first side. Flip and add the remaining butter. Cook, occasionally tilting the pan and spooning the butter over the fillets, 2 to 3 minutes, or until browned and cooked through. Transfer to a serving dish.

Finish the fregola sarda pasta:
5 Finish the fregola sarda pasta:

While the catfish cooks, add the tomatoes and half the basil (roughly chopping the leaves just before adding) to the pot of cooked fregola sarda pasta and vegetables. Drizzle with olive oil and stir to combine; season with salt and pepper to taste. Transfer to a serving dish.

Finish & serve your dish:
6 Finish & serve your dish:

Garnish the cooked catfish fillets with the lemon wedges. Garnish the catfish fillets and finished fregola sarda pasta with the remaining basil (roughly chopping the leaves just before adding). Enjoy!

Tips from Home Chefs

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Seared Catfish

Cook the fregola sarda pasta:
Stainless Steel Strainer
1 Cook the fregola sarda pasta:

Heat a large pot of salted water to boiling on high. Once boiling, add the fregola sarda pasta. Cook 14 to 16 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

2 Prepare the ingredients:

While the fregola sarda pasta cooks, wash and dry the fresh produce. Peel and thinly slice the garlic. Remove and discard the husks and silks of the corn. Cut the corn kernels off the cobs; discard the cobs. Trim off and discard the ends of the zucchinis; medium dice the zucchinis. Halve the tomatoes. Pick the basil leaves off the stems; discard the stems. Quarter and deseed the lemon.

Prepare the ingredients:
How To: Quarter and Deseed a Lemon
How To: Cut Corn Kernels off the Cob
Cook the vegetables:
3 Cook the vegetables:

In a large pan (nonstick, if you have one), melt half the butter on medium-high until hot. Add the garlic, corn and zucchinis; season with salt and pepper. Cook, stirring occasionally, 8 to 10 minutes, or until the corn and zucchinis have softened. Transfer to the pot of cooked fregola sarda pasta. Wipe out the pan.

4 Cook the catfish:

Pat the catfish fillets dry with paper towels and season with salt and pepper on both sides. Place the spice blend on a plate. Coat 1 side of each seasoned fillet in the spice blend. In the pan used to cook the vegetables, heat 1 tablespoon of olive oil on medium-high until hot. Add the fillets, coated sides down, and cook 3 to 5 minutes on the first side. Flip and add the remaining butter. Cook, occasionally tilting the pan and spooning the butter over the fillets, 2 to 3 minutes, or until browned and cooked through. Transfer to a serving dish.

Cook the catfish:
Finish the fregola sarda pasta:
5 Finish the fregola sarda pasta:

While the catfish cooks, add the tomatoes and half the basil (roughly chopping the leaves just before adding) to the pot of cooked fregola sarda pasta and vegetables. Drizzle with olive oil and stir to combine; season with salt and pepper to taste. Transfer to a serving dish.

6 Finish & serve your dish:

Garnish the cooked catfish fillets with the lemon wedges. Garnish the catfish fillets and finished fregola sarda pasta with the remaining basil (roughly chopping the leaves just before adding). Enjoy!

Finish & serve your dish:
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