Cornmeal Crusted Oven Fried Catfish Ww Core
Dive into the bold, Southern-inspired flavors of Cornmeal Crusted Oven-Fried Catfish, a dish that’s delightfully crispy, guilt-free, and perfect for weeknight dinners. This Weight Watchers Core-friendly recipe features tender catfish fillets marinated in tangy low-fat buttermilk and a hint of hot sauce, then coated in a perfectly seasoned blend of yellow cornmeal, whole wheat flour, and spices like paprika, cayenne, and garlic powder. Baked on a wire rack at a high temperature for that signature crunch, this oven-fried twist eliminates the mess and calories of deep frying without sacrificing flavor or texture. Ready in just 40 minutes, this wholesome, high-protein meal pairs beautifully with fresh lemon wedges and a crisp side salad for a satisfying, heart-healthy dinner the whole family will adore.
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Recipe Information
Ingredients
- 4 fillets (6 ounces each, skinless) Catfish fillets
- 1 cup Low-fat buttermilk
- 1 tablespoon Hot sauce
- 0.75 cup Yellow cornmeal
- 0.25 cup Whole wheat flour
- 1 teaspoon Onion powder
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 0.25 teaspoon Cayenne pepper
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- (as needed for greasing) Cooking spray
Instructions
Preheat your oven to 425°F (220°C). Line a large baking sheet with aluminum foil and place a wire baking rack on top. Spray the rack generously with cooking spray and set aside.
In a large shallow dish or bowl, combine the buttermilk and hot sauce. Stir to mix thoroughly.
In another shallow dish or bowl, combine the cornmeal, whole wheat flour, onion powder, garlic powder, paprika, cayenne pepper, salt, and black pepper. Mix well to ensure the spices are evenly distributed.
Rinse the catfish fillets under cold water and pat them dry with paper towels.
Dip each fillet into the buttermilk mixture, ensuring it’s fully coated. Allow any excess buttermilk to drip off.
Dredge the fillet in the cornmeal mixture, pressing gently to ensure the coating sticks evenly to both sides. Shake off any excess coating.
Place the coated fillets onto the prepared wire rack. Repeat the process with all the fillets.
Spray the tops of the fillets lightly with additional cooking spray to help the crust turn golden and crispy.
Bake in the preheated oven for 20 minutes or until the fish flakes easily with a fork and the crust is crisp and golden brown.
Remove from the oven and let the fillets rest for 2 minutes before serving. Pair with lemon wedges, a side salad, or your favorite vegetables for a complete meal.
Nutrition Facts
Calories |
1361 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.6 g | 35% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 486 mg | 162% | |
| Sodium | 2152 mg | 94% | |
| Total Carbohydrate | 129.5 g | 47% | |
| Dietary Fiber | 13.7 g | 49% | |
| Total Sugars | 13.2 g | ||
| Protein | 147.2 g | 294% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 390 mg | 30% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 2817 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
