Whenever I visit the South, I enjoy lots of fried catfish. Back home, I prefer to bake my catfish, saving myself the calories, and the “pleasure” of deep-frying.
Prep and Cool time
Author: Vered DeLeeuw
Recipe type: Entree
Yield: 4 servings
- 4 (6 oz) catfish fillets
- 1 cup low fat buttermilk
- Olive oil cooking spray
- 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
- ¼ teaspoon white pepper
- ¼ teaspoon cayenne
- Marinate the catfish in buttermilk for 1 hour, in the fridge.
- Preheat the oven to 450 degrees F. Prepare a roasting pan by lining the bottom with foil and spraying the roasting rack with olive oil spray.
- Mix together the breadcrumbs and the seasonings.
- Remove the catfish fillets from the buttermilk. Dredge in the 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 the coated fish fillets on the prepared roasting rack.
- 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 (speaking from experience!).
Nutrition Per Serving
Serving size: 1 catfish fillet; Calories: 280; Fat: 5g; Carbohydrates: 22g; Sugar: 3g; Sodium: 607mg; Fiber: 2g; Protein: 34g