Easy Low-Fat Oven Fried Catfish
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 is 4 servings
Ingredients
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 by Step Method
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
- Suggested: serve with hush puppies, cole slaw, and/or collard greens.
2 Reviews
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