Easy Low-Fat Oven Fried Catfish
Created by Sue on February 20, 2013
- Servings: 4
- Prep Time: 12m
- Cook Time: 22m
- Recipe #8147
Ingredients
- 1 lb catfish fillet
- 1 cup seasoned fish coating
- 1/2 cup egg substitute or beaten egg
- Emeril's Original Essence or other creole seasoning
- Salt (optional)
- Black pepper (optional) or cayenne pepper (optional)
- Lemon wedge
How to Make
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Step 1: Preheat oven to 450°F.
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Step 2: Heavily spray a large non-stick baking pan with non-stick cooking spray or line the pan with nonstick foil.
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Step 3: Pour egg substitute/beaten egg in large shallow bowl.
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Step 4: Place fish coating on a large plate.
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Step 5: Add some Essence to this also, if you wish.
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Step 6: Rinse fish fillets in salt water.
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Step 7: Squeeze lemon wedges over fish.
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Step 8: Sprinkle with Essence, salt and pepper on both side of fish.
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Step 9: Dip in coating.
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Step 10: Dip fish in egg substitute, then again in fish coating, and place on baking sheet.
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Step 11: Bake at 450°F for approximately 10-15 minutes, until bottom of fish starts to brown.
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Step 12: Turn fish, and bake about 5-8 minutes more, until fish is browned and crisp.
Nutritional Facts
- 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