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Whenever I visit the South, I enjoy lots of fried catfish. Back home, I prefer to oven fry my catfish, saving some calories, fat, and the “pleasure” of deep-frying.
Makes 4 servings
New quantity:
Total time: 1 hour 30 minutes
Prep: 15 minutes
Inactive: 1 hour
Cook: 15 minutes
Ingredients
4 (6oz) catfish fillets
1 cup low fat buttermilk
2 cups whole-wheat breadcrumbs
1 teaspoon kosher salt
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon sweet paprika
1 teaspoon dried thyme
1 teaspoon dried oregano
1/4 teaspoon white pepper
1/4 teaspoon cayenne
Olive oil cooking spray (about 1 teaspoon oil)
Directions
1. Marinade fish in buttermilk for 1 hour, in the fridge.
2. Preheat oven to 450 degrees F. Prepare a roasting pan by lining the bottom with foil and spraying the roasting rack with nonstick spray. Mix together the breadcrumbs and the seasonings.
3. Remove fish fillets from buttermilk. Dredge in breadcrumb mixture, pressing to make sure coating adheres. You will only use half of the breadcrumb mixture, and the nutrition information below reflects that, but you’ll need all of it to properly coat the fish. Place fish fillets on prepared roasting rack.
4. Spray the fillets with olive oil spray. Bake 15 minutes, until crisp and golden on the outside and tender and opaque inside. If you want the bottom to be crispy too, turn the fish to the other side after 8 minutes of cooking, but do so very carefully, using two large spatulas, or they’ll fall apart (and I’m speaking from sad, sad experience).
Nutrition per serving
Calories 280.5
Total Fat 5.1 g
Saturated Fat 0.6 g
Cholesterol 98.1 mg
Sodium 607.1 mg
Total Carbohydrate 21.9 g
Dietary Fiber 1.8 g
Sugars 2.8 g
Protein 34.4 g
Weight Watchers Points Plus: 7 points
I'm Vered DeLeeuw, a blogger, a foodie and a mom. Welcome to Healthy Recipes, my food blog and the only cookbook I use. I'm so excited to share it with you. Bon appetit!
