Southern Blackened Catfish with Collard Greens
A soul food classic made healthier — perfectly blackened catfish filets over garlicky collard greens with a kick of hot sauce. Low-carb, high-protein, and full of Southern charm.
INVENTORY LIST
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 3 days. Keep fish and greens in the same container.
- Batching: A cast-iron skillet is essential for true blackening — the extremely high heat creates that signature dark, smoky crust.
- Reheat: Reheat in a skillet over medium heat for 3-4 minutes, or microwave for 90 seconds.
EXECUTION STEPS
THE MACRO PREP
Pat catfish fillets dry and season generously on both sides with blackening seasoning.
HIGH HEAT SEAR
Heat 1 tablespoon olive oil in a large cast-iron skillet over high heat until it begins to smoke.
HIGH HEAT SEAR
Cook catfish for 3-4 minutes per side until a dark, flavorful crust forms. Remove and set aside.
HIGH HEAT SEAR
Reduce heat to medium. Add remaining olive oil, sliced garlic, and red pepper flakes. Cook for 30 seconds.
STEP 5
Add chopped collard greens in batches, tossing until wilted. Pour in chicken broth and apple cider vinegar.
STEP 6
Cover and cook for 8-10 minutes until greens are tender but still vibrant green.
STEP 7
Serve catfish on a bed of collard greens with lemon wedges and hot sauce.
PRIMARY CATEGORY
EXPLORE MORE One Pan ProteinRELATED INGREDIENTS
FULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 4 catfish fillets (6 oz each)
- 1 large bunch collard greens, stems removed and chopped
- 2 tablespoons blackening seasoning (paprika, cayenne, garlic powder, onion powder, oregano, thyme)
- 2 tablespoons olive oil, divided
- 4 cloves garlic, sliced
- 1/2 cup low-sodium chicken broth
- 1 tablespoon apple cider vinegar
- 1/4 teaspoon red pepper flakes
- Lemon wedges for serving
- Hot sauce to taste
- Salt and pepper to taste