Low Fat Southern Fried Catfish Fillet
Delight your taste buds with this healthier twist on a Southern classic! Our Low Fat Southern Fried Catfish Fillet recipe delivers all the flavor and crispiness you love without the excess oil. The catfish fillets are marinated in tangy low-fat buttermilk and a touch of hot sauce, then coated in a perfectly seasoned blend of yellow cornmeal and whole wheat flour for a satisfying crunch. Baked to golden perfection on a wire rack, this dish captures the essence of traditional Southern fried catfish while staying deliciously light. Ready in just 35 minutes, it’s an ideal option for busy weeknights or a guilt-free comfort meal. Serve it with steamed veggies or a refreshing coleslaw for a wholesome, crowd-pleasing dinner.
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Recipe Information
Ingredients
- 4 pieces catfish fillets
- 1 cup low-fat buttermilk
- 2 tablespoons hot sauce
- 1 cup yellow cornmeal
- 0.5 cup whole wheat flour
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon ground black pepper
- 0.5 teaspoon salt
- as needed non-stick cooking spray
Instructions
Preheat your oven to 425°F (220°C). Line a baking sheet with aluminum foil and place a wire rack on top. Spray the wire rack lightly with non-stick cooking spray.
In a shallow bowl, combine the low-fat buttermilk and hot sauce. Stir until well mixed.
In another shallow dish, mix together the yellow cornmeal, whole wheat flour, paprika, garlic powder, onion powder, ground black pepper, and salt.
Pat the catfish fillets dry with paper towels. Dip each fillet into the buttermilk mixture, making sure it is fully coated, then dredge it in the cornmeal mixture. Press gently to ensure the coating adheres well to the fish.
Place the coated catfish fillets onto the prepared wire rack. Lightly spray the tops of the fillets with non-stick cooking spray to help them crisp up during baking.
Bake the catfish in the preheated oven for 18-20 minutes, or until the coating is golden brown and the fish flakes easily with a fork. Be sure to turn the fillets over halfway through cooking for even crispness.
Serve the freshly baked southern fried catfish fillets immediately with your favorite low-fat sides, such as steamed vegetables or a light coleslaw.
Nutrition Facts
Calories |
1309 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.4 g | 27% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 290 mg | 97% | |
| Sodium | 2377 mg | 103% | |
| Total Carbohydrate | 181.4 g | 66% | |
| Dietary Fiber | 20.3 g | 72% | |
| Total Sugars | 13.5 g | ||
| Protein | 102.1 g | 204% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 377 mg | 29% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 2156 mg | 46% | |
*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.
