Barbecue Catfish(Low-Fat)
Delicious low-fat barbecue catfish with tangy ketchup marinade, perfect for a healthy, flavorful seafood main that suits quick weeknight dinners or casual gatherings.
Ingredients
Instructions
- Combine reduced calorie catsup, lemon juice, brown sugar, vegetable oil, Worcestershire sauce, dried marjoram, and garlic powder in a small bowl to make the marinade.
- Arrange the catfish fillets in a 13 x 9 x 2-inch baking dish coated with cooking spray.
- Pour the marinade over the fillets; cover and marinate in the refrigerator for 30 minutes, turning once.
- Remove the fillets from the marinade, reserving the marinade.
- Bring the reserved marinade to a boil in a small saucepan; boil for 2 minutes.
- Place the fillets on the rack of a broiler pan coated with cooking spray.
- Broil 6 inches from the heat for 14 to 15 minutes or until the fish flakes easily when tested with a fork, basting occasionally with the marinade.
- Transfer the cooked fillets to a serving platter.
Tips & Substitutions
To enhance flavor, consider adding a dash of smoked paprika to the marinade for a subtle smoky taste. If you prefer a spicier kick, incorporate a pinch of cayenne pepper or some hot sauce. For a fresher twist, replace lemon juice with lime juice. Using a grill instead of a broiler can add charred flavor, just ensure to monitor closely to prevent overcooking.
Serving Suggestions
Serve the barbecue catfish alongside a fresh salad or grilled vegetables for a complete meal. Consider pairing it with a side of rice or quinoa for a heartier option. This dish pairs beautifully with a Large Fruit Dish for dessert, offering a refreshing finish to the meal.
Storage & Reheating
Store any leftover catfish in an airtight container in the refrigerator for up to 2 days. To reheat, preheat the oven to 350°F (175°C), place the fillets on a baking sheet, and heat for about 10 minutes or until warmed through. Avoid microwaving as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Barbecue Catfish(Low-Fat) contains roughly 21 calories, with 0g protein, 5g carbohydrates, and 0g fat.
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 frozen catfish fillets for this recipe?
Yes, you can use frozen catfish fillets. Just be sure to thaw them completely in the refrigerator before marinating. This ensures even flavor absorption and proper cooking. Pat them dry with paper towels before placing them in the marinade to help the flavors stick better.
What can I use if I don't have low sodium Worcestershire sauce?
If you don’t have low sodium Worcestershire sauce, you can substitute it with regular Worcestershire sauce but reduce the amount slightly to maintain salt levels. Alternatively, a mix of soy sauce and a bit of vinegar can also work as a substitute, though it will alter the flavor profile slightly.
How can I tell when catfish is cooked properly?
Catfish is properly cooked when it flakes easily with a fork and appears opaque throughout. The internal temperature should reach 145°F (63°C). If you're unsure, use a food thermometer to check the temperature at the thickest part of the fillet to ensure it's safe to eat.
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).