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Bayou Catfish Fillets

Oxmoor House
Hands-On time 11 mins
Total time 23 mins
Yield 6 servings (serving size: 1 fillet and 1 lemon wedge)
The spicy cornmeal breading  stays crispy when the fish is baked on a ventilated broiler pan. You can also use yellow cornmeal. Try this breading on other white fish fillets.

Ingredients

  • 2 tablespoons yellow cornmeal
  • 1 1/2 teaspoons seasoned salt
  • 1 1/2 teaspoons dried oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 3/4 teaspoon ground red pepper
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon black pepper
  • 6 (6-ounce) catfish fillets
  • Cooking spray
  • 6 lemon wedges (optional)

Nutrition Information

  • calories 247
  • caloriesfromfat 48 %
  • fat 13.2 g
  • satfat 3.1 g
  • monofat 6.1 g
  • polyfat 2.8 g
  • protein 27 g
  • carbohydrate 3.8 g
  • fiber 0.8 g
  • cholesterol 80 mg
  • iron 1.3 mg
  • sodium 474 mg
  • calcium 27 mg

How to Make It

  1. Preheat broiler.

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  2. Combine first 9 ingredients in a zip-top plastic bag. Add 1 catfish fillet. Seal bag, and shake well. Remove fillet from bag, and place on a broiler pan coated with cooking spray. Repeat procedure with the remaining fillets and cornmeal mixture. Broil 6 inches from heat for 6 minutes. Carefully turn fillets over, and broil 6 minutes or until the fish flakes easily when tested with a fork. Serve with lemon wedges, if desired.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.