Easy Low-Fat Oven Fried Catfish

Sue Lau's Note:

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.

• Total Time: 34 mins
• Prep Time: 12 mins
• Cook Time: 22 mins

Ingredients:

Servings: 4

• 1 lb catfish fillet
• 1 cup seasoned fish coating
• ½ cup egg substitute
• Emeril's Original Essence or other creole seasoning , blend
• salt (optional)
• black pepper (optional) or cayenne pepper (optional)
• lemon wedge

Directions:

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.

Reviews

[Michelle Williams]

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.

[love4culinary]

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!!!

[Sammijo]

Wonderful !!! This is a low- carb dieters delight...0.2g with 21.4g protein. It is simple to prepare, with ingredients I had on hand. I used Andys Fish breading ( family favorite ) and egg whites to dip the fish in. This is a keeper and I have already e-mailed the recipe to my cat-fish loving friends and family. Thanks for the great redipe Sue!!!