Unfried Catfish
Unfried catfish offers a flavorful, crispy exterior with tender, flaky fish inside. Seasoned with herbs and blackening spices, it's a healthier baked alternative perfect for seafood lovers. Ideal for quick weeknight dinners or entertaining guests, this dish combines bold flavors with a light, crispy crust.
Ingredients
Instructions
- Preheat the oven to 400°F.
- Spray a baking sheet with light vegetable oil cooking spray three times to coat.
- Mix the cornmeal, dried thyme, and dried basil on a large plate.
- Sprinkle 1/8 teaspoon of garlic powder, 1/8 teaspoon of lemon pepper, and 1 teaspoon of blackening seasoning on each catfish fillet.
- Thoroughly coat each fillet with the cornmeal mixture and transfer them to the prepared baking sheet.
- Dust each fillet with 1/8 teaspoon of paprika.
- Lightly coat each fillet with cooking spray.
Tips & Substitutions
For an extra crunch, try adding a tablespoon of panko breadcrumbs to the cornmeal mixture. If you don’t have blackening seasoning, a mix of paprika, cayenne pepper, and oregano can work as a substitute. Ensure the catfish is thawed completely for even cooking. Lightly pressing the cornmeal onto the fillets helps it adhere better, ensuring a flavorful crust. This recipe is also versatile; consider making a batch of Quick-Easy-Salmon Patties for a different seafood option.
Serving Suggestions
Serve the unfried catfish fillets with a side of coleslaw or a fresh garden salad for a light meal. Pair it with a squeeze of lemon for brightness or tartar sauce for a creamy contrast. It also goes well with rice or quinoa for a complete dinner. For a fun appetizer, consider serving it alongside Judy'S Crab Dip for a delightful seafood spread.
Storage & Reheating
Store any leftover catfish in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets on a baking sheet in a preheated oven at 350°F for about 10 minutes, or until heated through. Avoid microwaving to maintain crispiness. If you have more than one fillet, consider making a salad or wrap with the leftovers for a quick meal.
Nutrition & Diet Analysis (per serving)
Each serving of Unfried Catfish contains roughly 363 calories, with 20g protein, 66g carbohydrates, and 16g fat. It is an excellent source of vitamin A (311% of the Daily Value), dietary fiber (144% of the Daily Value), and iron (136% of the Daily Value). At about 363 calories per serving, it is a lighter, protein-rich choice.
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 other types of fish instead of catfish?
Yes, you can substitute catfish with other firm white fish like tilapia or cod. Just be mindful of the cooking time, as thinner fillets may require less time in the oven. Adjust the seasoning accordingly to match the flavor of the fish you choose.
How can I make this dish spicier?
To increase the spice level, add more blackening seasoning or include cayenne pepper in the cornmeal mixture. You can also serve the catfish with a spicy remoulade or hot sauce on the side for those who enjoy extra heat.
Is this recipe suitable for meal prep?
Absolutely! This unfried catfish recipe is great for meal prep. You can prepare the fillets ahead of time and store them in the refrigerator. Just reheat them in the oven when you're ready to eat, ensuring you maintain the crispiness of the coating.
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).