Total Time
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.

Ingredients Nutrition


  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.
Most Helpful

Liked the concept, but needs something. Couldn't taste the beer and the cornstarch didn't help the topping. Made for O is for Oct. event.

Caroline Cooks October 06, 2007

I made these today for a sunday lunch and they were very easy. I only had 3 large fillets but was still able to use most of the cornmeal "covering". They were slightly spicy from the hot sauce/beer. Thanks NurseDi.

Ang11002 June 04, 2006

What a wonderful, low-fat recipe this is! I added about 1/2 tsp. each of garlic powder and chile powder to the cornmeal mixture. I will definitely make this many, many times. Thanks, NurseDi!

Kendra* July 16, 2005