Recipes
March 8, 2017

Recipe: Crispy Oven-Baked Catfish

by

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.

Crispy Oven- Baked Catfish
Author: 
Recipe type: Dinner
Cuisine: Southern-style
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
This heart-healthier version of fried catfish is still crunchy and spicy, and always a hit with friends and family.
Ingredients
  • 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
Instructions
  1. Pour the beer and hot sauce in a large Ziploc bag and add the fish. Marinate in the refrigerator for 30 minutes.
  2. Preheat oven to 400 degrees.
  3. Remove the fish from the bag and discard the marinade.
  4. Put the cornmeal on a plate and dredge the fish in it to thoroughly coat it on both sides.
  5. Spray the fish with cooking oil spray on both sides.
  6. Lay the fish on parchment paper, on a cookie sheet, which has also been sprayed with cooking oil.
  7. Lightly salt and generously pepper the fish on top.
  8. Bake for approximately 30 minutes, or until the fish is flaky and the coating is crisp.
Notes
Serve it with a crunchy cabbage salad and some oven-baked sweet potato fries for a Southern-style meal that is sure to please.
Nutrition Information
Serving size: 1 filet Calories: 437 Fat: 14 grams Saturated fat: 3.2 grams Trans fat: 0 grams Carbohydrates: 55.4 grams Sugar: .8 grams Sodium: 1027 milligrams Fiber: 5.2 grams Protein: 21 grams Cholesterol: 70 milligrams

 

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.

Dinner

Leave a Reply