Oven Baked Catfish
Recipe: #22873
February 14, 2016
Categories: Catfish, Sunday Dinner, Oven Bake, High Protein, Low Fat, Non-Dairy, more
"Perfectly crispy flavorful with a hint of spice, a Southern flavor without all the extra fat from frying."
Ingredients
Nutritional
- Serving Size: 1 (237.5 g)
- Calories 343.9
- Total Fat - 9.3 g
- Saturated Fat - 2.5 g
- Cholesterol - 226.5 mg
- Sodium - 1698.4 mg
- Total Carbohydrate - 31.4 g
- Dietary Fiber - 3.7 g
- Sugars - 0.5 g
- Protein - 33.6 g
- Calcium - 52.6 mg
- Iron - 2.7 mg
- Vitamin C - 1.8 mg
- Thiamin - 0.5 mg
Step by Step Method
Step 1
Preheat oven to 425 degrees and line a baking sheet with parchment paper liberally sprayed with non-stick olive oil spray.
Step 2
In a ziploc bag, add cornmeal, flour, salt, pepper, cayenne, lemon pepper, and paprika and shake together.
Step 3
In a shallow bowl, whisk together eggs and hot sauce.
Step 4
First, coat each fillet in cornmeal breading. Second, dip into beaten eggs on both sides, then third and last, lastly add back into the cornmeal breading and liberally coat well.
Step 5
Place the fillet on the coated baking sheet. Repeat with each fillet.
Step 6
Liberally spray the tops and sides of each fillet with non-stick baking spray coating the fish well until completely covered in spray.
Step 7
Bake for 25-30 minutes depending on thickness of fillets until golden brown but still juicy in the inside.
Step 8
Remove fish and cool for 5 minutes. Serve with lemon wedges.
Tips
- Non-stick olive oil spray