Creole Catfish with Tartar Sauce

Gluten Free
Very Healthy
Health score
66%
Creole Catfish with Tartar Sauce
55 min.
4
679kcal

Suggestions

Ingredients

  • 1.5 cups percent buttermilk 
  • teaspoon cajun spice 
  • teaspoons cajun spice 
  • pound catfish fillets 
  • 1.5 cups cornflake crumbs 
  • Dash hot sauce 
  • teaspoon juice of lemon 
  • 0.5 cup mayonnaise 
  • tablespoon relish sweet

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. In a small bowl stir together all ingredients. Refrigerate until ready to use.
  2. Preheat oven to 350 degrees F. Lightly spray baking sheet with olive oil cooking spray; set aside.
  3. Cut catfish into 4-ounce serving portions.
  4. Place in a large zip-top bag; set aside.
  5. In a small bowl stir together buttermilk and Cajun seasoning.
  6. Pour into zip-top bag over fish. Squeeze out air and seal. Marinate in refrigerator for 30 minutes.
  7. Spread cornflake crumbs in a pie plate or shallow bowl.
  8. Remove fish from bag, shaking off any excess buttermilk. Coat catfish with crumbs and place on prepared baking sheet.
  9. Serve fish hot with tartar sauce.
  10. Lightly spray with cooking oil and bake for 15 minutes.
  11. For Creole tartar sauce:In a small bowl stir together all ingredients. Refrigerate until ready to use.

Nutrition Facts

Calories679kcal
Protein16.67%
Fat36.24%
Carbs47.09%

Properties

Glycemic Index
27.75
Glycemic Load
1.48
Inflammation Score
-10
Nutrition Score
47.113478245942%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg

Nutrients percent of daily need

Calories:678.58kcal
33.93%
Fat:27.69g
42.6%
Saturated Fat:5.94g
37.14%
Carbohydrates:80.94g
26.98%
Net Carbohydrates:77.43g
28.16%
Sugar:13.17g
14.63%
Cholesterol:87.43mg
29.14%
Sodium:1010.44mg
43.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.66g
57.32%
Iron:26.43mg
146.84%
Vitamin D:18.59µg
123.96%
Vitamin B12:7.41µg
123.54%
Vitamin B1:1.48mg
98.59%
Vitamin B2:1.61mg
94.73%
Vitamin B3:18.3mg
91.48%
Vitamin B6:1.79mg
89.38%
Folate:335µg
83.75%
Vitamin A:2553.14IU
51.06%
Vitamin K:47.12µg
44.87%
Phosphorus:416.19mg
41.62%
Selenium:25.72µg
36.75%
Vitamin C:19.98mg
24.22%
Potassium:720.56mg
20.59%
Magnesium:73.42mg
18.36%
Vitamin B5:1.5mg
15%
Fiber:3.51g
14.05%
Calcium:129.75mg
12.98%
Zinc:1.92mg
12.82%
Copper:0.26mg
12.8%
Manganese:0.21mg
10.38%
Vitamin E:1.53mg
10.18%