Sesame Oven-Fried Fish
Crispy oven-fried catfish coated with toasted sesame seeds and seasoned breading, offering a flavorful, healthier alternative perfect for seafood lovers and quick weeknight dinners.
Ingredients
Instructions
- Pour skim milk into a shallow dish.
- Combine bread crumbs, cornmeal, sesame seed, Mrs. Dash seasoning, dry mustard, garlic powder, and pepper in a bowl.
- Dip the catfish fillets into the milk, then coat with the crumb mixture.
- Spray a 9 x 13-inch baking pan with cooking spray or Pam.
- Place the coated fish in the baking pan.
- Sprinkle with parsley if desired.
- Bake at 450°F (232°C) for 4 to 6 minutes per 2 inches of thickness until the fish is golden and flakes easily.
Tips & Substitutions
For a crunchier texture, consider using panko bread crumbs instead of fine dry bread crumbs. You can also substitute the catfish fillets with tilapia or another firm white fish. If you want to reduce calories, use a non-stick baking mat instead of cooking spray. Experiment with spices in the coating for more flavor, perhaps adding a pinch of cayenne for heat.
Serving Suggestions
Serve the sesame oven-fried fish with a squeeze of fresh lemon juice for added brightness. It pairs beautifully with Tasty Toss-Up Salad for a refreshing side. Consider serving with steamed vegetables or a light rice pilaf to complete the meal. For a more substantial dish, add a side of baked sweet potatoes.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F (175°C) for about 10 minutes, or until heated through. Avoid using the microwave, as it can make the fish soggy and lose its crispiness.
Nutrition & Diet Analysis (per serving)
Each serving of Sesame Oven-Fried Fish contains roughly 485 calories, with 14g protein, 103g carbohydrates, and 5g fat. It is an excellent source of dietary fiber (43% of the Daily Value), iron (39% of the Daily Value), and vitamin C (34% of the Daily Value), and a good source of potassium. It also contributes 12g of dietary fiber toward your daily target.
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 a different type of fish?
Yes, you can substitute catfish with tilapia, cod, or any firm white fish. Just adjust the cooking time based on the thickness of the fillets, as different fish may cook at varying rates.
Is this recipe suitable for freezing?
While it's best enjoyed fresh, you can freeze the coated fish before baking. Wrap it tightly in plastic wrap and foil, and it can be stored in the freezer for up to 2 months. Bake from frozen, adding a few extra minutes to the cooking time.
What can I serve with this fish dish?
This sesame oven-fried fish pairs wonderfully with a variety of sides, including a mixed green salad or roasted vegetables. For a heartier meal, consider serving it alongside baked potatoes or a light pasta dish. Browse more American recipes for additional inspiration.
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).