Cornmeal-Crusted Catfish

Dairy Free
Health score
34%
Cornmeal-Crusted Catfish
25 min.
4
240kcal

Suggestions


Are you ready to elevate your lunch or dinner with a delightful dish that’s both satisfying and healthy? Look no further than this Cornmeal-Crusted Catfish! This recipe is not only dairy-free but also packed with flavor, making it a perfect choice for anyone looking to enjoy a delicious meal without compromising on dietary preferences.

In just 25 minutes, you can whip up a meal that serves four, with each serving clocking in at a mere 240 calories. The catfish fillets are coated in a crispy cornmeal and bread crumb mixture, seasoned with chili powder, paprika, and garlic salt, creating a mouthwatering crust that perfectly complements the tender fish inside. The addition of fat-free ranch dressing adds a zesty touch, ensuring every bite is bursting with flavor.

This dish is versatile enough to be served for lunch, dinner, or as a main course at your next gathering. Plus, it’s easy to prepare, requiring just a frying pan and a broiler to achieve that perfect golden-brown finish. Garnish with fresh parsley for a pop of color and a hint of freshness, and you have a meal that’s not only delicious but also visually appealing.

Whether you’re a seasoned cook or a kitchen novice, this Cornmeal-Crusted Catfish is sure to impress. Dive into this culinary adventure and enjoy a dish that’s as nutritious as it is delectable!

Ingredients

  • 0.3 cup cornmeal yellow
  • 0.3 cup breadcrumbs dry
  • teaspoon chili powder 
  • 0.5 teaspoon paprika 
  • 0.5 teaspoon garlic salt 
  • 0.3 teaspoon pepper 
  • pound catfish filets 
  • 0.3 cup ranch dressing fat-free
  • serving parsley fresh chopped

Equipment

  • frying pan
  • oven
  • broiler
  • broiler pan

Directions

  1. Heat oven to 450°. Spray broiler-pan rack with cooking spray.
  2. Mix cornmeal, bread crumbs, chili powder, paprika, garlic salt and pepper.
  3. Remove and discard skin from fish.
  4. Cut fish into 4 serving pieces. Lightly brush dressing on all sides of fish. Coat fish with cornmeal mixture.
  5. Place fish on rack in broiler pan.
  6. Bake uncovered about 15 minutes or until fish flakes easily with fork.
  7. Sprinkle with parsley.

Nutrition Facts

Calories240kcal
Protein35.31%
Fat41.75%
Carbs22.94%

Properties

Glycemic Index
36.88
Glycemic Load
4.35
Inflammation Score
-5
Nutrition Score
16.513913102772%

Flavonoids

Apigenin
2.15mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.15mg

Nutrients percent of daily need

Calories:239.84kcal
11.99%
Fat:10.93g
16.82%
Saturated Fat:2.07g
12.93%
Carbohydrates:13.51g
4.5%
Net Carbohydrates:11.95g
4.35%
Sugar:1.35g
1.5%
Cholesterol:69.67mg
23.22%
Sodium:533.36mg
23.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.8g
41.6%
Vitamin D:14.19µg
94.6%
Vitamin B12:2.58µg
42.97%
Vitamin K:37.9µg
36.09%
Phosphorus:301.46mg
30.15%
Selenium:17.24µg
24.62%
Vitamin B1:0.34mg
22.57%
Vitamin B3:2.96mg
14.81%
Potassium:483.51mg
13.81%
Vitamin B5:1.1mg
11%
Vitamin B6:0.22mg
11%
Magnesium:42.28mg
10.57%
Manganese:0.19mg
9.56%
Vitamin A:418.71IU
8.37%
Vitamin B2:0.14mg
8.24%
Zinc:1.05mg
7.03%
Iron:1.22mg
6.8%
Fiber:1.56g
6.26%
Folate:24.34µg
6.09%
Copper:0.09mg
4.64%
Vitamin E:0.65mg
4.32%
Calcium:37.36mg
3.74%
Vitamin C:2.13mg
2.58%