Un-Fried Catfish Recipe

Serves 4

This really tastes just like fried catfish, but it has only a third of the calories and a sixth of the fat of the traditional version.

Per serving: 5.2 grams fat, 171 calories.

Ingredients:

  • Light vegetable oil cooking, spray
  • 1/4 cup cornmeal
  • 1 tsp dried thyme
  • 1 tsp dried basil
  • 1/2 tsp garlic powder
  • 1/2 tsp lemon pepper
  • 4 tsp blackening seasoning
  • 4 4-ounce catfish fillets
  • 1/2 tsp paprika

    • Instructions:

    1. Preheat the oven to 400 degrees. Spray the vegetable oil over the baking sheet 3 times to coat.
    2. Put the cornmeal, thyme, and basil on a large plate and mix well.
    3. Sprinkle 1/8 teaspoon of the garlic powder, 1/8 teaspoon of the lemon pepper, and 1 teaspoon of the blackening seasoning on each of the catfish fillets.
    4. Coat the fillets thoroughly with the cornmeal mixture and transfer them to the prepared baking sheet.
    5. Dust each fillet with 1/8 teaspoon of the paprika.
    6. Coat the catfish lightly with the cooking spray.
    7. Place the baking sheet on the bottom shelf of the oven.
    8. Bake for 20 minutes.
    9. Reduce the heat to 350 degrees and bake for about 5 minutes more, until the crust is golden and the fish flakes easily.
    10. Garnish, if you wish, with sprigs of parsley tucked under the catfish fillets, or with lemon wedges.
    11. Cut the pointed ends off the lemon before cutting if into wedges, exposing more of the delicate fruit.