Quick Baked Catfish(Low-Fat)
Quick Baked Catfish offers a light, flavorful seafood dish with a crispy breadcrumb crust and fragrant herbs. Perfect for a healthy weeknight dinner, it combines tender fish with savory seasonings, appealing to seafood lovers and health-conscious eaters seeking a simple yet delicious meal.
Ingredients
Instructions
- Preheat oven to 500°F.
- Rinse and pat dry the catfish fillets.
- Dip the fillets in milk.
- Place the fillets, skin side down, in a foil-lined pan sprayed with cooking oil spray.
- Mix bread crumbs with thyme, dill, pepper, and garlic powder.
- Add margarine to the bread crumb mixture to moisten and spoon or sprinkle over the fish.
- Bake uncovered for about 12 to 15 minutes, or longer if the fillets are thick.
Tips & Substitutions
For a healthier twist, consider using whole grain bread crumbs instead of Italian style. If thyme or dill isn't available, you can substitute with Italian seasoning or even fresh herbs like parsley. To enhance the dish's flavor, sprinkle a pinch of lemon zest over the fillets before baking. Ensure the catfish is fresh for the best taste and texture, and avoid overcooking to maintain moisture.
Serving Suggestions
This quick baked catfish pairs beautifully with a side of steamed vegetables or a fresh salad. Consider serving it alongside a zesty tartar sauce or a homemade remoulade for added flavor. For a complete meal, try it with wild rice or quinoa. You might also enjoy it with a glass of white wine or a refreshing iced tea.
Storage & Reheating
Store any leftover baked catfish in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets in a preheated oven at 350°F for about 10 minutes or until warmed through. Avoid microwaving, as it can make the fish rubbery. Serve with a squeeze of fresh lemon juice for added flavor.
Nutrition & Diet Analysis (per serving)
Each serving of Quick Baked Catfish(Low-Fat) contains roughly 655 calories, with 6g protein, 42g carbohydrates, and 53g fat. It is an excellent source of vitamin C (44% of the Daily Value) and iron (37% of the Daily Value), and a good source of calcium and dietary fiber. Note that it is relatively high in sodium, at 657mg per serving (29% 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 cooking. Pat them dry to remove excess moisture, which helps achieve a crispy topping.
What can I substitute for margarine?
If you prefer not to use margarine, you can substitute with melted butter or olive oil. Both options will provide a rich flavor to the breadcrumb topping. For a dairy-free option, use a plant-based butter alternative.
How do I know when the catfish is done cooking?
The catfish is done when it flakes easily with a fork and is opaque throughout. Cooking time may vary depending on the thickness of the fillets, so check them at the 12-minute mark and adjust as needed.
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).