Baked Catfish(Low-Fat)
Enjoy this flavorful baked catfish with a crispy coating of cornmeal and Parmesan, complemented by smoky paprika and sesame seeds—perfect for a healthy, low-fat seafood meal.
Ingredients
- 1/4 cup yellow cornmeal
- 1/4 cup all-purpose flour ⓘ
- 1/4 cup Parmesan cheese grated ⓘ
- 1 teaspoon paprika ⓘ
- 1/2 teaspoon salt ⓘ
- 1/2 teaspoon ground black pepper ⓘ
- 1/8 teaspoon ground red pepper ⓘ
- 1 egg white ⓘ
- 2 tablespoons skim milk ⓘ
- 4 (4 oz) catfish fillets ⓘ
- 1/2 teaspoon sesame seed ⓘ
- cooking spray ⓘ
Instructions
- Combine the cornmeal, flour, Parmesan cheese, paprika, salt, black pepper, and red pepper; set aside.
- Whisk together the egg white and skim milk.
- Dip each catfish fillet into the milk mixture, then dredge in the cornmeal mixture.
- Place the coated fillets on a foil-lined baking sheet coated with cooking spray.
- Sprinkle the fillets with sesame seed and coat each with cooking spray.
- Bake in a preheated oven at 400°F (200°C) for about 20 minutes or until the fish is cooked through and golden brown.
Tips & Substitutions
For added flavor, consider mixing in some fresh herbs like parsley or dill to the cornmeal mixture. If you're looking for a gluten-free option, substitute the all-purpose flour with almond flour or a gluten-free blend. To enhance the crunchiness, try using panko breadcrumbs instead of cornmeal for a different texture. This dish is low-fat yet satisfying, making it perfect for a light dinner.
Serving Suggestions
Baked catfish pairs beautifully with a side of Green 'Make Ahead' Salad, which adds a refreshing contrast to the dish. For a more filling meal, consider serving it alongside roasted vegetables or a quinoa pilaf. A squeeze of lemon on top enhances the flavor, and feel free to serve it with a light tartar sauce for dipping. This dish is also a great addition to any seafood recipes collection.
Storage & Reheating
Leftover baked catfish can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets in a preheated oven at 350°F (175°C) for about 10 minutes, or until heated through. Avoid microwaving, as it can make the fish rubbery. Serve with a fresh salad or steamed vegetables for a complete meal.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Catfish(Low-Fat) contains roughly 693 calories, with 11g protein, 95g carbohydrates, and 31g fat. It is an excellent source of iron (49% of the Daily Value), calcium (41% of the Daily Value), and vitamin C (41% of the Daily Value), and a good source of dietary fiber and potassium. Note that it is relatively high in sodium, at 867mg per serving (38% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use other types of fish instead of catfish?
Yes, you can substitute catfish with other firm white fish such as tilapia, cod, or haddock. Just be mindful of the cooking time, as different fish may require slightly different baking times. The flavor profile will vary, but the method remains the same.
How do I make this dish spicier?
To add more heat, increase the amount of ground red pepper or incorporate some cayenne pepper into the cornmeal mixture. You can also serve the baked catfish with a spicy remoulade or hot sauce on the side for those who enjoy a kick.
What can I serve with baked catfish for a complete meal?
For a balanced meal, serve baked catfish alongside steamed green beans or a side of brown rice. A light, zesty sauce such as lemon butter can further enhance the dish. Alternatively, pair it with mashed sweet potatoes for a comforting and nutritious side.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).