Easy Low-Fat Oven Fried Catfish

Total Time
Prep 12 mins
Cook 22 mins

The catfish has a nice crunchy coating, just as good as pan-fried without all the greasiness! I like to serve this with Southern dishes like baked sweet potatoes and collard greens.

Ingredients Nutrition


  1. Preheat oven to 450°F.
  2. Heavily spray a large non-stick baking pan with non-stick cooking spray.
  3. Pour egg substitute in large shallow bowl.
  4. Sprinkle with some Emeril's essence; also some salt and pepper, if you prefer.
  5. Place fish coating on a large plate.
  6. Add some Essence to this also, if you wish.
  7. Rinse fish fillets.
  8. Squeeze lemon wedges over fish.
  9. Sprinkle with Essence, salt and pepper on both side of fish.
  10. Dip in coating.
  11. Dip fish in egg substitute, then again in fish coating, and place on baking sheet.
  12. Bake at 450°F for approximately 10-15 minutes, until bottom of fish starts to brown.
  13. Turn fish, and bake about 5-8 minutes more, until fish is browned and crisp.
  14. Serve.
Most Helpful

This recipe was wonderful, although I had to use white corn meal because I bought that by mistake. But it was still really good. And quick and easy to make. My husband loved it as well.

Michelle Williams November 08, 2002

THIS WAS FABULOUS!!! I thoroughly enjoyed this fish, and I do plan to make it again in the near future. The flavor is so good, and I cant believe that my family enjoyed it more than fried fish!!! I used Pro Bass (i think thats the name) seasoned fish coating, and creole seasoning :-) Thanks for this marvelous recipe!!!

love4culinary August 06, 2003

Due to my better half having a heart attack at the first of the year, our whole way of life, eating, and of course, the way we prepare and cook food has all changed. Low/or no sodium and Low/or no cholesterol. Major problem with a southern cook and a Texas raised man. This catfish has at least given me back some of the foods I was raised on without the oil, etc. This catfish came out so tender, so flavorful, that we didn't miss any salt content or oil from not deep frying the fish as we have for over 30 years. Very easy to put together, cook time is right on, and the flavor made this dixie chic very happy that she doesn't have to give up all the foods that she grew up on and loves (and of course, most importantly, that won't kill my husband in the process). I did not double dip the fish however. But it was fantastic! Thank you Sue, this georgia woman and texas man are very appreciative and thankful.

rtle_Dallas February 19, 2014