Crispy Oven-Fried Catfish

5.0 2
5 stars
(2)

Using a salt-free seasoning allows you to control the amount of salt in this fried catfish dish while adding flavor at the same time.

Ingredients

  • 1 cup low-fat buttermilk
  • 4 (6-ounce) catfish fillets
  • 2 1/2 teaspoons salt-free Creole seasoning
  • 1/2 teaspoon salt
  • 3 cups cornflakes cereal, crushed
  • Vegetable cooking spray
  • Lemon wedges

Preparation

Cook Time:
Prep Time:
Chill: 20 Minutes

  1. Place 1 cup low-fat buttermilk in a large zip-top plastic freezer bag; add 4 (6-ounce) catfish fillets, turning to coat. Seal and chill 20 minutes, turning once.
  2. Remove catfish fillets from buttermilk, discarding buttermilk. Sprinkle catfish fillets evenly with 2 1/2 teaspoons salt-free Creole seasoning and 1/2 teaspoon salt.
  3. Place 3 cups crushed cornflakes in a shallow dish. Dredge catfish fillets in cornflakes, pressing cornflakes gently onto each fillet. Place fillets on a rack coated with cooking spray in a roasting pan.
  4. Bake catfish fillets at 425° for 30 to 35 minutes or until fish flakes with a fork. Serve catfish fillets immediately with lemon wedges.
  5. Note: For testing purposes only, we used The Spice Hunter Cajun Creole Seasoning Salt Free.
Lindsey McClain, San Antonio, Texas,
November 2005

Nutritional Information

  • Calories: 321
  • Calories from fat: 37%
  • Fat: 13.1g
  • Saturated fat: 3.1g
  • Monounsaturated fat: 6.2g
  • Polyunsaturated fat: 2.7g
  • Protein: 28.6g
  • Carbohydrate: 21.4g
  • Fiber: 1.2g
  • Cholesterol: 81mg
  • Iron: 5.3mg
  • Sodium: 472mg
  • Calcium: 36mg