Southern-Style Oven-Fried Catfish

May 13, 2023May 13, 20230 1
Southern-Style Oven-Fried Catfish recipe for your dinner tonight
in Seafood

Prep

15 min

Cook

15 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 tablespoons vegetable oil
1 1/2 pounds catfish fillets , cut into serving pieces
1 cup cornmeal
2 teaspoons Creole seasoning
1 teaspoon paprika
1 teaspoon white sugar
1/2 teaspoon ground black pepper
2 eggs , lightly beaten
1 tablespoon hot pepper sauce or water

Nutrision Information

Servings Per Recipe
4
Calories
397
Sugar
4g
Fat
17g
Southern-Style Oven-Fried Catfish is a classic Southern recipe that's been modified for a healthier version that's still packed with flavor and texture. Cornmeal, Creole seasoning, paprika, and black pepper give the catfish a slight kick and a deliciously crunchy coating, while the egg mixture keeps the fish moist and succulent. The recipe is easy to modify by adding or changing the seasonings depending on personal taste, and it's great for a family dinner or a party appetizer. Overall, it's a healthier spin on a classic Southern dish that's sure to satisfy your cravings without the added guilt.

Instructions

1.Preheat oven to 450 degrees F (230 degrees C).
2.Pour vegetable oil into a 9x13-inch baking dish.
3.In a separate shallow dish, mix together the cornmeal, Creole seasoning, paprika, white sugar, and black pepper.
4.In another bowl, whisk together beaten eggs with hot pepper sauce or water.
5.Dip catfish fillets into the egg mixture, then coat them evenly with the cornmeal mixture.
6.Shake off any excess coating and transfer the pieces into the prepared baking dish with hot oil on the bottom.
7.Bake the catfish in preheated oven until the fish flakes easily with a fork, about 12-15 minutes depending on the thickness of the fillets.

PROS

This recipe is a healthier alternative to deep-fried catfish and still yields a crispy texture with lots of flavor.

It’s also easily customizable with different seasonings and spices.

Catfish is a great source of protein and omega-3 fatty acids, which are beneficial for heart health.

CONS

While this recipe is healthier than deep-fried catfish, it’s still best enjoyed in moderation as it contains a good amount of cornmeal and can be high in calories.

Catfish can also contain small amounts of mercury, so it’s important to limit consumption for certain populations like pregnant women and children.

HEALTH & BENEFITS

Catfish is a great source of lean protein, providing all essential amino acids your body needs to repair and rebuild tissues.
Additionally, it’s rich in omega-3 fatty acids which are known for their anti-inflammatory properties and ability to reduce the risk of heart disease and stroke. Cornmeal is a great source of complex carbs, fiber, magnesium, and vitamin B6, which helps in maintaining healthy metabolism and nervous system.

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