Very tasty alternative to fried. We love spicy, so I marinate for several hours and use Frank's Red Hot combined with other quality hot sauce - tobasco is too vinegary. I use good quality beer like Bass or New Castle and had a little cayenne and Old Bay to the cornmeal. Served with a hot & spicy red coleslaw and mashed sweet potatoes. Makes great sandwich the next day on toasted roll with melted cheese, coleslaw & a little tartar.
Oven-Fried Catfish
You can use your favorite hot sauce, but we prefer the Louisiana brand in this recipe.
Yield: 4 servings (serving size: 1 fillet)
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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
- 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.
- Preheat oven to 450°.
- Combine cornmeal, cornstarch, salt, and pepper in a shallow dish. Dredge fish in cornmeal mixture.
- 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.
Oven-Fried Catfish Recipe at a Glance
- COURSE: Main Dishes
- CONVENIENCE: Entertaining, Make-Ahead
- CUISINE: American, Southern
- MAIN INGREDIENT: Fish
- COOKING METHOD: Bake
- OCCASION: Birthdays/Anniversaries
- PUBLICATION: Cooking Light
More Recipes for Main Dishes
-
Crispy Oven-Fried Catfish
Southern Living -
Fried Catfish with Hush Puppies and Tartar Sauce
Cooking Light
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