Oven-Fried Catfish(Tenn. River)
Crispy oven-fried catfish with a flavorful cornmeal coating, perfect for a quick, health-conscious seafood meal that suits family dinners or casual gatherings.
Ingredients
Instructions
- Beat the skim milk and egg in one bowl.
- Combine the cornmeal, salt, paprika, and onion powder in another shallow bowl.
- Dip each fish fillet into the egg mixture, then coat thoroughly with the cornmeal mixture.
- Place the coated fillets in a single layer in a baking dish coated with oil.
- Dot the fillets with butter or oleo.
- Bake at 500°F for about 12 minutes, or until flaky.
Tips & Substitutions
For extra flavor, consider adding a pinch of cayenne pepper to the cornmeal mixture. If you prefer a crunchier texture, try replacing half of the cornmeal with panko breadcrumbs. You can also substitute catfish with other fish fillets like tilapia or cod for a different taste. Ensure your baking dish is well-oiled to prevent sticking.
Serving Suggestions
Serve the oven-fried catfish with a side of coleslaw for a refreshing crunch or pair it with baked sweet potatoes for a healthier option. A squeeze of lemon adds brightness, and it pairs beautifully with Tangy Oyster Crackers for a delightful appetizer. Fresh green beans or a classic potato salad also complement this dish well.
Storage & Reheating
Store any leftover catfish in an airtight container in the refrigerator for up to 3 days. To reheat, place the fillets on a baking sheet and warm in a preheated oven at 350°F for about 10 minutes, or until heated through. Avoid microwaving to maintain the crispiness.
Nutrition & Diet Analysis (per serving)
Each serving of Oven-Fried Catfish(Tenn. River) contains roughly 307 calories, with 5g protein, 47g carbohydrates, and 12g fat. It is a good source of iron (11% of the Daily Value) and calcium (10% 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 frozen catfish fillets for this recipe?
Yes, you can use frozen catfish fillets. Just make sure to thaw them completely in the refrigerator before using. Pat them dry to ensure the coating adheres well and to avoid excess moisture that could make them soggy.
How do I know when the catfish is done cooking?
The catfish is done when it flakes easily with a fork and reaches an internal temperature of 145°F. The outside should be golden brown and crispy. Keep an eye on it during the last few minutes of baking to prevent overcooking.
What can I serve with oven-fried catfish?
Oven-fried catfish pairs wonderfully with a variety of sides. Consider serving it with hushpuppies, a fresh salad, or a side of grits. For a heartier meal, try complementing it with Homemade Shrimp Butter on toasted bread.
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).