Un-Fried Catfish
Un-Fried Catfish offers a crispy, flavorful crust with aromatic herbs, perfect for a healthier seafood option that suits quick dinners or weekend gatherings.
Ingredients
Instructions
- Preheat oven to 400°F.
- Spray a baking sheet with light vegetable oil cooking spray three times to coat.
- Put the cornmeal, dried thyme, and dried basil on a large plate and mix well.
- Sprinkle 1/8 teaspoon of garlic powder, 1/8 teaspoon of lemon pepper, and 1 teaspoon of blackening seasoning on each catfish filet.
- Coat the filets thoroughly with the cornmeal mixture and transfer them to the prepared baking sheet.
- Dust each filet with 1/8 teaspoon of paprika.
- Lightly coat the catfish with cooking spray.
- Place the baking sheet on the bottom shelf of the oven.
- Bake for 20 minutes.
- Reduce oven temperature to 350°F and bake for about 5 minutes more, until the crust is golden and the fish flakes easily.
Tips & Substitutions
For extra flavor, consider adding a pinch of cayenne pepper to the cornmeal mixture. If you don't have blackening seasoning, a mix of paprika, cayenne, and dried herbs can be a great substitute. For a healthier twist, you can use almond flour instead of cornmeal. This helps keep the dish gluten-free and adds a nutty flavor that complements the catfish.
Serving Suggestions
Serve the Un-Fried Catfish with a side of coleslaw and baked sweet potato fries for a delicious meal. A squeeze of fresh lemon over the fish enhances the flavor. This dish also pairs beautifully with Southern Maryland Oyster Stew for a seafood-themed dinner. Fresh greens or a light salad can round out the meal nicely.
Storage & Reheating
Store leftover catfish filets 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 minutes, or until warmed through. Avoid microwaving, as it can make the fish soggy and less appetizing.
Nutrition & Diet Analysis (per serving)
Each serving of Un-Fried Catfish contains roughly 499 calories, with 4g protein, 4g carbohydrates, and 54g fat. It is an excellent source of vitamin A (105% of the Daily Value). Note that it is relatively high in sodium, at 759mg per serving (33% 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 another type of fish instead of catfish?
Yes, you can definitely substitute catfish with other firm white fish like tilapia or cod. Adjust the cooking time slightly based on the thickness of the filets to ensure they cook through without drying out.
What can I serve with Un-Fried Catfish?
Un-Fried Catfish goes well with a variety of sides. Consider pairing it with corn on the cob, a fresh garden salad, or even some homemade tartar sauce for dipping. For a heartier meal, serve it alongside jasmine rice or quinoa.
Can I make this recipe in advance?
While it's best served fresh, you can prepare the catfish filets by seasoning and coating them in advance. Store the coated filets in the refrigerator for up to 24 hours. When ready to cook, simply bake as directed for a quick and easy meal.
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).