Crispy Oven-Fried Catfish

Very Healthy
Health score
64%
Crispy Oven-Fried Catfish
45 min.
4
265kcal

Suggestions


If you're in the mood for a delicious yet healthy meal, our Crispy Oven-Fried Catfish is the perfect choice! This dish not only offers tantalizing flavors but also scores high on the health scale, making it a fantastic option for both lunch and dinner. With just 265 calories per serving and a satisfying crunch, you'll be able to enjoy a guilt-free indulgence that won't derail your wellness goals.

Imagine perfectly seasoned catfish fillets, marinated in creamy low-fat buttermilk, then coated generously with crunchy cornflakes and a hint of Creole spice. The baking method ensures that you avoid the extra oil that comes with frying, yet still achieve that coveted crispiness that everyone loves. Best of all, this recipe is ready in just 45 minutes, making it an excellent choice for a quick weeknight dinner or a relaxed weekend meal with family.

Served alongside zesty lemon wedges for a burst of freshness, this catfish dish is sure to impress. It's not just a meal; it's a delightful culinary experience that combines ease with gourmet flair. Treat yourself and your loved ones to this healthy main course that is sure to become a staple in your recipe repertoire!

Ingredients

  • 24 ounce catfish fillets 
  • cups cornflakes cereal crushed
  • 2.5 teaspoons creole seasoning salt-free
  • servings lemon wedges 
  • cup buttermilk low-fat
  • 0.5 teaspoon salt 

Equipment

  • oven
  • roasting pan

Directions

  1. Place 1 cup low-fat buttermilk in a large zip-top plastic freezer bag; add 4 (6-ounce) catfish fillets, turning to coat. Seal and chill 20 minutes, turning once.
  2. Remove catfish fillets from buttermilk, discarding buttermilk.
  3. Sprinkle catfish fillets evenly with 2 1/2 teaspoons salt-free Creole seasoning and 1/2 teaspoon salt.
  4. Place 3 cups crushed cornflakes in a shallow dish. Dredge catfish fillets in cornflakes, pressing cornflakes gently onto each fillet.
  5. Place fillets on a rack coated with cooking spray in a roasting pan.
  6. Bake catfish fillets at 425 for 30 to 35 minutes or until fish flakes with a fork.
  7. Serve catfish fillets immediately with lemon wedges.
  8. Note: For testing purposes only, we used The Spice Hunter Cajun Creole Seasoning Salt Free.

Nutrition Facts

Calories265kcal
Protein47.97%
Fat19.62%
Carbs32.41%

Properties

Glycemic Index
14.38
Glycemic Load
0.13
Inflammation Score
-8
Nutrition Score
25.396087003791%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Luteolin
0.02mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:264.83kcal
13.24%
Fat:5.74g
8.83%
Saturated Fat:1.69g
10.56%
Carbohydrates:21.34g
7.11%
Net Carbohydrates:20.28g
7.37%
Sugar:5.02g
5.58%
Cholesterol:101.06mg
33.69%
Sodium:606.11mg
26.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.58g
63.17%
Vitamin D:22.02µg
146.79%
Vitamin B12:4.98µg
82.92%
Vitamin B1:0.66mg
44.23%
Phosphorus:434.15mg
43.41%
Iron:6.72mg
37.31%
Vitamin B3:7.15mg
35.74%
Selenium:24.49µg
34.99%
Vitamin B2:0.55mg
32.1%
Vitamin B6:0.63mg
31.25%
Folate:96.41µg
24.1%
Potassium:761.44mg
21.76%
Vitamin A:1008.65IU
20.17%
Vitamin B5:1.52mg
15.16%
Magnesium:55.9mg
13.97%
Calcium:96.75mg
9.68%
Vitamin C:7.69mg
9.32%
Zinc:1.36mg
9.08%
Copper:0.11mg
5.56%
Manganese:0.11mg
5.25%
Fiber:1.06g
4.24%
Vitamin E:0.43mg
2.86%
Vitamin K:1.06µg
1.01%
Source:My Recipes