This is my go to catfish recipe. Turns out nice & crunchy (I usually spray the pan & the tops of the fish prior to baking) with a good flavor & flaky fish. I usually serve with okra/tomatoes, cheese grits, corn bread & lima beans for a good southern meal without the grease. If there are any leftovers, they go well in fish tacos.
Becky Luigart-Stayner; Lydia DeGaris-Pursell
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Amount per serving
- Calories: 313
- Calories from fat: 26%
- Fat: 9.1g
- Saturated fat: 2.8g
- Monounsaturated fat: 3.6g
- Polyunsaturated fat: 3.3g
- Protein: 32.9g
- Carbohydrate: 14.3g
- Fiber: 1.1g
- Cholesterol: 87mg
- Iron: 1.2mg
- Sodium: 348mg
- Calcium: 101mg
- 2 tablespoons light ranch dressing
- 2 large egg whites
- 6 tablespoons yellow cornmeal
- 1/4 cup (1 ounce) grated fresh Parmesan cheese
- 2 tablespoons all-purpose flour
- 1/4 teaspoon ground red pepper
- 1/8 teaspoon salt
- 4 (6-ounce) farm-raised catfish fillets
- Cooking spray
- 4 lemon wedges
- Preheat oven to 425°.
- Combine the dressing and egg whites in a small bowl, and stir well with a whisk. Combine the cornmeal, cheese, flour, pepper, and salt in a shallow dish. Dip fish in egg white mixture; dredge in cornmeal mixture.
- Place fish on a baking sheet coated with cooking spray; bake at 425° for 12 minutes on each side or until lightly browned and fish flakes easily when tested with a fork. Serve with lemon wedges.
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