Catfish is a delicious way to boost your intake of Omega-3 and Omega-6 fatty acids. It’s also high in protein and B-12.

LEMON PEPPER CATFISH

A light sprinkling of seasoning, a cast iron skillet, a touch of butter and olive oil and in minutes, dinner is on the table!

• 1 pound catfish fillets, rinse and pat dry with paper towels

• Lemon pepper

• 1 to 2 tablespoons olive oil

• 1 tablespoon butter

• Sprinkle both sides of fish liberally with lemon pepper.

In a large skillet, over medium-high heat, add olive oil and butter. When the butter melts and stops bubbling, slowly add the fillets to the skillet. After one minute of cooking, reduce heat to medium. Cook fish 3 to 4 minutes per side, depending on the thickness of the fish. Fish is ready to eat when it flakes easily with a fork. Serve with lemon wedges.

SPICY BAKED CATFISH

Even though the catfish fillets are seasoned with cayenne, there’s no mouth burning heat.

• 1 pound catfish fillets

• Olive oil

• Salt

• Pepper

• Granulated garlic

• Chili powder

• Cayenne pepper

Preheat oven to 425 degrees. Rinse catfish fillets and pat dry with paper towels.

Place catfish on a baking sheet and lightly drizzle with the oil. Sprinkle lightly with seasonings. Add an extra sprinkling of cayenne to raise the heat level if you’d like. Bake for 18 to 20 minutes, or until internal temperature reaches 145 degrees. Serve immediately.

LOLLY’S FISH FRY & HUSH PUPPIES

Fish fries are a tradition in the South. A light batter makes a great crunchy exterior.

• 2 pounds catfish fillets, rinsed and patted dry

• 2 cups buttermilk

• A few dashes of hot sauce

• Few grinds of black pepper

In a large bowl, combine the buttermilk, hot sauce and black pepper. Add a dash or two of salt, if desired, but remember the hot sauce will contain salt as well. Add the catfish and let soak for at least 15 to 20 minutes.

In a shallow dish, combine the following:

• 2 cups white, self-rising cornmeal

• Few grinds of black pepper

• 1/4 teaspoon seasoned salt

• 1/4 teaspoon granulated garlic

• Cooking oil

In a deep fryer or a heavy deep pot, preheat 3 to 4 cups of oil to 375 degrees. You will need enough oil to allow the fish to float to the surface as they cook.

Take one piece of fish at a time from the buttermilk mixture and let drain slightly. Place the fillet in the cornmeal mixture and thoroughly coat both sides.

SLOWLY add the fish into the oil one fillet at a time and cook in batches, so as not to crowd the fryer. Cook 5 to 6 minutes, or until golden brown. Using tongs, remove fish from oil and place on a baking sheet. Place in a warm oven while you fry remaining fish.

Southern Style Hush Puppies

If you’re going to host a fish fry, a crunchy, light hush puppy is an absolute MUST. Southern tradition is when cooking outdoors after a day of fishing ,these little cornmeal bits would be fried along with the fish as a side delicacy, and they would feed a few to the dogs to keep them quiet while the humans were eating. Get it? “Hush, puppies!” I love that story.

• 1 1/2 cups self-rising white cornmeal

• 3/4 cup buttermilk

• 1/2 small yellow onion, finely chopped.

• A few grinds of black pepper

Cooking oil heated to 375 degrees

In a medium bowl, combine cornmeal, buttermilk, onions and black pepper until thoroughly combined.

Heat canola or peanut oil in a deep fryer or a heavy Dutch oven to a temperature of 375 degrees. Using a 1 1/2 inch scoop, slowly release batter, one hush puppy at a time. Don’t crowd the cooker. Cook in batches for 5 to 6 minutes until golden brown. Continue frying in batches until all the batter has been used. Serve immediately.

-- Laura Tolbert, also known as Fleur de Lolly, has been sharing recipes, table decor ideas and advice for fellow foodies and novices on her blog, fleurdelolly.blogspot.com for more than eight years. She won the Duke Mayonnaise 100th Anniversary nationwide recipe contest for her Alabama White BBQ Sauce. You can contact her at facebook.com/fleurde.lolly.5, on Instagram, and fleurdelolly@yahoo.com.