Bayou Catfish Fillets

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.

Yield: 6 servings (serving size: 1 fillet and 1 lemon wedge)
Total:
Recipe from Cooking Light

More From Cooking Light

Recipe Time

Hands On: 11 Minutes
Total: 23 Minutes

Nutritional Information

Amount per serving
  • Calories: 247
  • Calories from fat: 48%
  • Fat: 13.2g
  • Saturated fat: 3.1g
  • Monounsaturated fat: 6.1g
  • Polyunsaturated fat: 2.8g
  • Protein: 27g
  • Carbohydrate: 3.8g
  • Fiber: 0.8g
  • Cholesterol: 80mg
  • Iron: 1.3mg
  • Sodium: 474mg
  • Calcium: 27mg

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)

Preparation

  1. Preheat broiler.
  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.
Note:

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.

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