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Crispy Oven-Fried Catfish

Crispy Oven-Fried Catfish
Prep time 10 mins
Cook time 35 mins
Chill time 20 mins
Yield

Makes 4 servings

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

Nutrition Information

  • calories 321
  • caloriesfromfat 37 %
  • fat 13.1 g
  • satfat 3.1 g
  • monofat 6.2 g
  • polyfat 2.7 g
  • protein 28.6 g
  • carbohydrate 21.4 g
  • fiber 1.2 g
  • cholesterol 81 mg
  • iron 5.3 mg
  • sodium 472 mg
  • calcium 36 mg

How to Make It

  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.