Easy Low-Fat Oven Fried Catfish

4
Servings
12m
Prep Time
22m
Cook Time
34m
Ready In

Recipe: #8147

February 20, 2013



"It's hard to tell the difference between this and pan-fried catfish. I know- I tested them side by side, cooking a piece in the skillet to see how well this recipe stood up. And I do cook excellent catfish in the skillet, but who needs the fat?"

Original recipe yields 4 servings
OK

Nutritional

  • Serving Size: 1 (135.1 g)
  • Calories 245.4
  • Total Fat - 12.7 g
  • Saturated Fat - 5.8 g
  • Cholesterol - 63 mg
  • Sodium - 241.2 mg
  • Total Carbohydrate - 12.8 g
  • Dietary Fiber - 0.5 g
  • Sugars - 6.9 g
  • Protein - 18.9 g
  • Calcium - 21.3 mg
  • Iron - 0.7 mg
  • Vitamin C - 0 mg
  • Thiamin - 0.1 mg

Step 1

Preheat oven to 450°F.

Step 2

Heavily spray a large non-stick baking pan with non-stick cooking spray or line the pan with nonstick foil.

Step 3

Pour egg substitute/beaten egg in large shallow bowl.

Step 4

Place fish coating on a large plate.

Step 5

Add some Essence to this also, if you wish.

Step 6

Rinse fish fillets in salt water.

Step 7

Squeeze lemon wedges over fish.

Step 8

Sprinkle with Essence, salt and pepper on both side of fish.

Step 9

Dip in coating.

Step 10

Dip fish in egg substitute, then again in fish coating, and place on baking sheet.

Step 11

Bake at 450°F for approximately 10-15 minutes, until bottom of fish starts to brown.

Step 12

Turn fish, and bake about 5-8 minutes more, until fish is browned and crisp.

Tips & Variations


  • Suggested: serve with hush puppies, cole slaw, and/or collard greens.

Related

Derf "RIP" Forever in our Kitchen

Very tasty! i used tilapia because that's what i had in, seasoned with Creole seasoning. loved the simplicity of the recipe, easy indeed and quick, a recipe i will be making again and again. it fits very nicely into a diabetic diet.

(5 Jun 2013)

RecipesGalore

I made up my own seasoned flour adding garlic powder, onion powder, Tony Chachere's cajun seasoning, and a little cayenne. This fish is delicious and I was so happy to find an oven baked version. We will have this more often than fried catfish!

review by:
(9 Mar 2013)