Oven-Fried Catfish

Becky Luigart-Stayner; Lydia DeGaris-Pursell

You can use your favorite hot sauce, but we prefer the Louisiana brand in this recipe.

Yield: 4 servings (serving size: 1 fillet)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 296
  • Calories from fat: 27%
  • Fat: 8.8g
  • Saturated fat: 1.9g
  • Monounsaturated fat: 3.1g
  • Polyunsaturated fat: 2.5g
  • Protein: 32.8g
  • Carbohydrate: 17.7g
  • Fiber: 1.1g
  • Cholesterol: 99mg
  • Iron: 2.8mg
  • Sodium: 361mg
  • Calcium: 74mg

Ingredients

  • 1/2 cup light beer
  • 1/2 cup hot sauce
  • 4 (6-ounce) farm-raised catfish fillets
  • 1/2 cup yellow cornmeal
  • 2 tablespoons cornstarch
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • Cooking spray

Preparation

  1. Combine first 3 ingredients in a large zip-top plastic bag; seal and marinate in refrigerator 30 minutes. Remove fish from bag; pat dry with paper towels. Discard marinade.
  2. Preheat oven to 450°.
  3. Combine cornmeal, cornstarch, salt, and pepper in a shallow dish. Dredge fish in cornmeal mixture.
  4. Lightly coat fish with cooking spray. Place fish on a baking sheet coated with cooking spray, and bake at 450° for 15 minutes or until the fish flakes easily when tested with a fork.
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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