Paleo lunch ideas

Catfish with soy sauce and dill is a fifteen-minute dinner with big, savoury personality. Garlic sizzles in olive oil before the fillets brown alongside fresh dill and soy sauce, then steam under pressure for a single decisive minute. The sauce is thin, briny, and exactly right spooned back over the fish.

Catfish with Soy Sauce and Dill

(Total Time: 15 MIN| Serves: 4)

Ingredients:
1 tbsp. (15 ml) Olive Oil
¼ cup Water
1 tbsp. (15 ml) chopped Dill
4 Catfish Fillets
2 tbsp. (30 ml) Soy Sauce
2 tsp (10 ml) minced Garlic

Directions:

1. Heat the oil in your Instant Pot on SAUTE.
2. Add garlic and cook for about 30-60 seconds.
3. Add the dill and soy sauce and stir to combine.
4. Place the catfish fillets inside and cook for 4 minutes per side.
5. Pour the water over and close the lid.
6. Cook on HIGH for 1 minute.
7. Serve and enjoy!

Per Serving (Calories 103| Total Fats 5g | Net Carbs 2.5g | Protein 11g |Fiber: 0g)

Pro Tips

• Sear the fillets on both sides before sealing the pot — those browned edges hold up to the pressure cook and keep the fish from shredding.
• Add the dill early with the soy sauce so its flavour cooks into the base rather than sitting raw on top.
• One minute at high pressure is the whole cook; catfish is lean and goes dry fast past that.
• Pat the fillets dry before they hit the oil so the hot sauté actually browns instead of steaming.

Frequently Asked Questions

Can I use dried dill instead of fresh?

Yes — use about a teaspoon of dried dill and add it with the garlic so it blooms in the oil, but fresh gives the cleaner, brighter finish.

What can I serve with catfish and dill?

Steamed greens or cauliflower rice soak up the soy-dill pan juices nicely, keeping the whole plate light and low-carb.

Does this work with frozen catfish fillets?

Thaw them fully first. Frozen fillets release water as they cook and will dilute the soy sauce glaze into a watery broth.

Is there a substitute for soy sauce?

Coconut aminos keep the dish paleo-friendly and slightly sweeter; add an extra pinch of salt to balance.

Stav Kogan

Catfish with Soy Sauce and Dill

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Total Time 15 minutes mins

Servings: 4 servings

Calories: 103

Ingredients Method Nutrition

Ingredients

  

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• 1 tbsp . Olive Oil
• ¼ cup Water
• 1 tbsp . chopped Dill
• 4 Catfish Fillets
• 2 tbsp . Soy Sauce
• 2 tsp minced Garlic

Method

 

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Nutrition

Calories: 103kcalCarbohydrates: 2.5gProtein: 11gFat: 5g

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