Make this recipe a recipe that people in that category can eat. categories: ['low_carb'], recipe: in a large skillet, preferably cast-iron, heat the oil over medium-high heat. add the onion, bell peppers, celery and garlic and cook, stirring occasionally, until fragrant and beginning to soften, 3 to 5 minutes. add the rice and cook, stirring, until evenly coated with oil, 2 to 3 minutes. stir in the broth, worcestershire sauce and tabasco, bring to a boil, cover and cook over low heat for 5 minutes. meanwhile, rinse the catfish and pat dry. with a sharp knife, trim the white or grayish fat from the skin side and edges of each fillet. cut the catfish into 1-inch strips. lay the catfish strips over the rice, cover and continue cooking until the rice is tender to the bite and the catfish is opaque through, 15 to 20 minutes longer.

Target recipe: wash the fish fillets and pat dry. in a bowl mix the ground wheat flakes and all the seasonings. pour the dry mixture onto a piece of foil or wax paper, and dip the fillets into the seasoning, coating both sides. in a heavy cast iron fry pan heat the oil. fry the fillets for 2 minutes on each side. lay the fillets on a plate lined with a paper towel, cover with another paper towel, and pat to remove excess oil.