Quick Catfish Fillets

1. In a bowl, mix the flour, salt, and pepper. Dredge the catfish fillets in the flour mixture to lightly coat.

2. Heat the olive oil in a large skillet over medium-high heat, and cook the catfish fillets 3 minutes on each side, until golden brown. Reduce heat to medium-low, and brush fillets with oyster sauce. Cover skillet, and continue cooking 5 minutes, or until fish is easily flaked with a fork.

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Nutrient	Quantity
Total fats	27.18 g
Protein	0.972 g
Carbohydrates	7.8624 g
Energy	275.4 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2069 g
Water	57.6 g
Calcium, Ca	23.31 mg
Fiber, total dietary	0.216 g
Fatty acids, total saturated 22:0	0.0348 g
Niacin	1.0613 mg
Riboflavin	0.0893 mg
Tocopherol, beta	0.0297 mg
Fatty acids, total saturated 20:1	0.0847 g
Sodium, Na	1968.3 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3424 g
Total lipid (fat)	27.18 g
Manganese, Mn	0.0382 mg
Fatty acids, total saturated 16:0	3.0692 g
Choline, total	2.601 mg
Fatty acids, total saturated 18:0	0.5345 g
Vitamin B-6	0.0115 mg
Selenium, Se	3.168 g
Ash	5.3928 g
Fatty acids, total saturated 18:1 undifferentiated	19.2908 g
Pantothenic acid	0.0115 mg
Copper, Cu	0.1058 mg
Betaine	0.027 mg
Thiamin	0.0072 mg
Iron, Fe	0.2808 mg
Carbohydrate, by difference	7.8624 g
Phosphorus, P	15.84 mg
Folate, total	10.8 g
Tocopherol, gamma	0.2241 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0007 g
Fatty acids, total saturated 18:2 undifferentiated	2.6803 g
Fatty acids, total saturated 14:0	0.0007 g
Zinc, Zn	0.0648 mg
Fatty acids, total saturated 12:0	0.0007 g
Fatty acids, total polyunsaturated	2.8887 g
Fatty acids, total polyunsaturated 17:1	0.0338 g
Folate, DFE	10.8 g
Vitamin C, total ascorbic acid	0.072 mg
Phytosterols	59.67 mg
Fatty acids, total saturated 20:0	0.1118 g
Vitamin B-12	0.2952 g
Vitamin K (phylloquinone)	16.254 g
Fatty acids, total saturated	3.7592 g
Fatty acids, total monounsaturated	19.7521 g
Folate, food	10.8 g
Fatty acids, total polyunsaturated 17:0	0.0059 g
Vitamin E (alpha-tocopherol)	3.8745 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0007 g
Magnesium, Mg	2.88 mg
Potassium, K	39.15 mg

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Olive oil	2 tablespoons	238.68	0	27
Oyster sauce	0.25 cup	36.72	7.8624	0.18
purpose flour	0.33 cup	0	0	0
salt pepper	1 pinch	0	0	0
fillet catfish	4	0	0	0