Total Catfish
Crispy oven-baked catfish fillets coated with cornflake crumbs, seasoned simply, offering a heart-healthy dish with crunchy texture and mild flavor suitable for any seafood lover.
Ingredients
Instructions
- Preheat the oven to 400°F.
- Wash and dry the catfish fillets and cut into serving pieces.
- Season the fillets with 1/4 teaspoon salt and a dash of freshly ground pepper.
- In a small bowl, beat the egg white.
- Dip the fillets into the egg white, then coat with Total cornflake crumbs.
- Arrange the coated fillets in a single layer in a lightly oiled shallow baking dish.
- Bake for about 30 minutes or until the fillets look brown and crispy.
Tips & Substitutions
For extra flavor, consider marinating the catfish fillets in lemon juice or your favorite seasoning blend before coating. If you don’t have Total cornflake crumbs, crushed plain cornflakes or panko breadcrumbs work well too. Adjust the salt and pepper to your taste, and feel free to add herbs like dill or parsley for added freshness.
Serving Suggestions
Serve the baked catfish with a side of steamed vegetables or a fresh salad for a light meal. It pairs beautifully with tartar sauce or a squeeze of lemon. For a heartier option, serve alongside rice or quinoa. This dish is also great with a side of coleslaw or pickled vegetables for a refreshing contrast.
Storage & Reheating
Store any leftover catfish fillets in an airtight container in the refrigerator for up to 2 days. To reheat, place them in a preheated oven at 350°F for about 10-15 minutes until heated through and crispy again. Avoid microwaving, as this can make them soggy.
Nutrition & Diet Analysis (per serving)
Each serving of Total Catfish contains roughly 6 calories, with 0g protein, 1g carbohydrates, and 0g fat. Note that it is relatively high in sodium, at 1748mg per serving (76% 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 ensure they are fully thawed and patted dry before seasoning and coating. This will help the crumbs adhere better and ensure even cooking.
What can I substitute for egg white in this recipe?
If you're looking for an egg white substitute, consider using a flaxseed meal mixture or aquafaba (the liquid from canned chickpeas). Both options will help the crumbs stick to the catfish, although the texture may vary slightly.
How do I know when the catfish is fully cooked?
The catfish is fully cooked when it flakes easily with a fork and reaches an internal temperature of 145°F. The coating should be golden brown and crispy, indicating that it is ready to serve.
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).