Un Fried Catfish
Say goodbye to the deep fryer with this mouthwatering recipe for "Un Fried Catfish," a lighter yet equally flavorful twist on the Southern classic. Perfectly seasoned catfish fillets are marinated in a zesty buttermilk and hot sauce blend before being coated in a crunchy mixture of cornmeal and whole wheat panko breadcrumbs spiced with paprika and cayenne. Baked to golden perfection in the oven with a simple nonstick spray, this healthier alternative retains all the crispiness without the added guilt. Quick to prepare and ready in under 40 minutes, this dish is ideal for busy weeknights or as a centerpiece for your next family dinner. Serve it hot with fresh lemon wedges for a tangy finishing touch, and enjoy every bite of this crispy, oven-baked delight! Keywords: baked catfish recipe, healthy Southern recipes, crispy oven-fried fish, catfish with cornmeal crust.
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Recipe Information
Ingredients
- 4 fillets Catfish fillets
- 1 cup Buttermilk
- 2 tablespoons Hot sauce
- 1 cup Cornmeal
- 0.5 cup Whole wheat panko breadcrumbs
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Cayenne pepper
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- as needed Nonstick cooking spray
- 4 wedges Lemon wedges
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil for easy cleanup.
In a shallow bowl, combine the buttermilk and hot sauce. Stir to mix thoroughly.
In another shallow dish, mix together the cornmeal, panko breadcrumbs, paprika, garlic powder, onion powder, cayenne pepper, salt, and black pepper.
Dip each catfish fillet into the buttermilk mixture, ensuring it's completely coated. Let any excess drip off.
Transfer the fillets to the breadcrumb mixture and coat them evenly on all sides, pressing gently to ensure the coating adheres well.
Place the coated fillets on the prepared baking sheet, leaving some space between each fillet. Lightly spray the tops of the fillets with nonstick cooking spray to help them crisp up in the oven.
Bake the catfish in the preheated oven for 18-20 minutes, or until the crust is golden brown and the fish flakes easily with a fork.
Remove from the oven and let the fillets rest for 2-3 minutes.
Serve hot with lemon wedges on the side for a burst of citrusy freshness.
Nutrition Facts
Calories |
401 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.2 g | 8% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 885 mg | 38% | |
| Total Carbohydrate | 58.6 g | 21% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 5.3 g | ||
| Protein | 27.2 g | 54% | |
| Vitamin D | 5.8 mcg | 29% | |
| Calcium | 113 mg | 9% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 654 mg | 14% | |
*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.
