Recipe: Crispy Oven-Baked Catfish
Keep the crunch and the spice with this healthy baked catfish recipe.
Southerners sure do love their fried catfish. And although I am not originally from the South, I have lived here long enough to be whole-heartedly in love with it, too. Unfortunately, it is typically loaded with saturated fats and calories when prepared the traditional way.
This baked catfish recipe is a heart-healthier alternative to the typical southern-fried catfish. It is still crunchy and spicy, which makes it a hit with friends and family.
Serve it with a crunchy cabbage salad and some oven-baked sweet potato fries for a Southern-style meal that is sure to please even the most finicky southern belles and gentlemen.
- ½ cup of beer
- ½ cup of hot sauce
- 4 pieces of catfish
- 2 cups of cornmeal
- spray oil, such as Pam cooking spray
- salt and pepper
- Pour the beer and hot sauce in a large Ziploc bag and add the fish. Marinate in the refrigerator for 30 minutes.
- Preheat oven to 400 degrees.
- Remove the fish from the bag and discard the marinade.
- Put the cornmeal on a plate and dredge the fish in it to thoroughly coat it on both sides.
- Spray the fish with cooking oil spray on both sides.
- Lay the fish on parchment paper, on a cookie sheet, which has also been sprayed with cooking oil.
- Lightly salt and generously pepper the fish on top.
- Bake for approximately 30 minutes, or until the fish is flaky and the coating is crisp.
Stacey Kendrick, MS, is a health educator with almost 20 years of experience in wellness and population health. She spent much of her professional career at Vanderbilt’s Faculty/Staff Wellness Program and currently works in the Strategic Marketing Department at Vanderbilt. She is the mother to two grown-up and amazing daughters. In her free time she teaches healthy cooking classes, runs, gardens and enjoys backyard bonfires with her husband in her cozy country cottage.