Easy Low Fat Oven Fried Catfish
Crispy, flavorful, and guilt-free, this Easy Low Fat Oven Fried Catfish is the perfect healthy twist on a Southern classic. Coated in a zesty blend of cornmeal, panko breadcrumbs, and warm spices like paprika and garlic powder, these tender catfish fillets are baked to golden perfection, delivering all the crunch of traditional frying without the extra calories. A quick buttermilk and hot sauce marinade ensures the fish stays moist and flavorful while adding a subtle kick. Ready in just 35 minutes, this lighter, oven-baked version of fried catfish is ideal for busy weeknights and pairs beautifully with sides like coleslaw or roasted veggies. Perfect for those looking to enjoy comfort food with a healthy edge, this easy, low-fat recipe is sure to become a family favorite.
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Recipe Information
Ingredients
- 4 pieces catfish fillets
- 1 cup buttermilk
- 2 teaspoons hot sauce
- 1 cup cornmeal
- 0.5 cup panko breadcrumbs
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 as needed cooking spray
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil and lightly coat with cooking spray.
In a shallow dish, combine buttermilk and hot sauce. Mix well.
In another shallow dish, mix together the cornmeal, panko breadcrumbs, paprika, garlic powder, onion powder, salt, and black pepper.
Pat the catfish fillets dry with paper towels. Submerge each fillet in the buttermilk mixture, making sure it's fully coated.
Transfer the fillet to the cornmeal mixture, pressing gently on both sides to coat evenly. Shake off any excess coating.
Place the coated fillets on the prepared baking sheet. Lightly spray the tops of the fillets with cooking spray to help them crisp up.
Bake in the preheated oven for 15-20 minutes, flipping the fillets halfway through cooking. The fish is done when it flakes easily with a fork and the coating is golden brown and crispy.
Remove from the oven and let cool for 2-3 minutes before serving. Serve with your favorite side dishes, such as coleslaw or roasted vegetables.
Nutrition Facts
Calories |
390 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.6 g | 7% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 531 mg | 23% | |
| Total Carbohydrate | 55.3 g | 20% | |
| Dietary Fiber | 4.6 g | 17% | |
| Total Sugars | 4.6 g | ||
| Protein | 26.3 g | 53% | |
| Vitamin D | 5.8 mcg | 29% | |
| Calcium | 106 mg | 8% | |
| Iron | 2.4 mg | 14% | |
| Potassium | 559 mg | 12% | |
*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.
