Oven Fried Catfish

Total Time
30mins
Prep
15 mins
Cook
15 mins

Adapted from Cooking Light. We love fried catfish but since deep frying isn't a healthy way to cook (and I hate doing it anyway), I have been looking for an oven-cooked alternative. Here is one that we liked. Serving size--1 fillet; 296 calories, 8.8 g fat, 17.7 g carb, 1.1 g fiber, 99 mg cholesterol. Marinate time is 30 minutes.

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Ingredients

Nutrition

Directions

  1. Add the first 3 ingredients to a heavy duty zip-lock bag; seal, shake around to coat the fillets, and refrigerate for 30 minutes.
  2. Take the fillets out of the bag; pat dry with paper towels and discard the marinade.
  3. In a shallow dish such as a pie plate, combine the cornmeal, cornstarch, and salt/pepper.
  4. Dredge the fillets in the cornmeal mixture.
  5. Lightly coat the fillets with cooking spray.
  6. Put the fillets on a baking sheet coated with cooking spray.
  7. Bake in a 450° oven for 15 minutes or until the fish flakes easily.