gluten free pan fried cat fish

Janie’s GLUTEN FREE Pan Fried Catfish

Laura Noble

Pan Fried Catfish with asparagus, potatoes, and Lady Lanes Flap Jack MixPan Fried Catfish with potatoes

If Catfish isn’t your thing, no worries! This delicious, nutrient dense GLUTEN FREE blend can be used as a crunchy guilt-free coating on all kinds of tasty foods. The recipe is flexible.


  • 3 to 4 tablespoons Olive Oil and/or Peanut Oil
  • 1 - 3 pound of Catfish (or any fish, meat, sliced tomatoes, sliced egg plant or any vegetable you have in mind)
  • Lady Jane’s Flap Jack Mix
  • 2 teaspoons garlic powder
  • 1 to 2 teaspoon Thyme
  • 1/2 teaspoon Rosemary
  • 1/2 teaspoon Ground Marjoram
  • 1 teaspoon Sea Salt w/ minerals (Real Salt)
  • Pepper to taste
  • Be creative! Savory spicing this mixture up is flexible to your favorite flavors. Creole spices, Paprika, Onion Powder are all great too.   
  • 1 Large Egg (milk or nondairy milk and be substituted for dietary needs)
  • 1 or 2 Lemons


  1. Prepare the catfish. To get the catfish ready to frying, you should first rinse catfish fillets under cool water and then pat them dry with paper towels until the extra moisture is absorbed.
  2. Add the above listed spices right into the bag of Lady Jane Flap Jack's.  Mix together by sealing bag shut and shaking. Once well mixed, pour the contents into a shallow dish such as a 9 x 13 pan (the pan size will depend on the size of the food you are coating). If your short on 9 x 13 pans, you can put the dry coating bend in a gallon size zippie plastic bag.  
  3. In a 2nd shallow 9 x 13 pan (or 8 x 8 for smaller sliced foods); crack eggs and beat. A little water can be added to the egg so it covers the bottom of the pan. If you’re substituting out the egg, pour milk in the pan until the bottom of the pan is covered.
  4. Place the catfish fillets into the egg (or milk) and then coat them in the flap jack spiced up mixture. The egg (milk) will help them absorb the mixture. When you're done coating them, shake them to remove any excess mixture.  
  5. In a large frying skillet, add a couple tablespoons of Olive Oil and Peanut Oil. Enough to generously cover the bottom of the skillet. (If you don’t have peanut oil, skip it. Peanut Oil has a high heat tolerance and tends to crisp up pan fried foods nicely.)
  6. Place the skillet over high heat to heat the oil.
  7. Once oil is hot, add coated fillets to skillet.
  8. Fry both sides of catfish fillets for 3 minutes each, flip over the fish and do the same to the other side for about 3 minutes or until the fish flakes when you test it with a fork. It may take slightly less time to fry the second side.
  9. Move the fillets to a serving platter. Repeat the frying process with the other fillets until all have been cooked.
  10. Serve. Garnish the catfish fillets with lemon wedges and serve them immediately.

For Vegan lifestyle this recipe can be modified to meet your dietary restrictions. This protein rich mix is an excellent coating for sliced fried vegetable.

You can substitute Flap Jack's with Lady Jane Hemp Flour.

More than pancakes and waffles, just another delicious way to enjoy Lady Jane's Flap Jacks

Add a comment

* Comments must be approved before being displayed.