Cajun Catfish
Catfish is breaded with cornmeal and baked in the oven for a healthier way to add flavor and crunch!
- 25 minutes
- 4 Servings
- $3.00 - $5.99
Cajun Catfish
Catfish is breaded with cornmeal and baked in the oven for a healthier way to add flavor and crunch!
- 25 minutes
- 4 Servings
- $3.00 - $5.99
Ingredients
- Cooking spray
- 1/4 cup cornmeal
- 1/2 tablespoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon oregano
- 1/4 teaspoon black pepper
- 3/4 teaspoon lemon pepper seasoning, no salt added
- 1/8 teaspoon salt
- 1 pound catfish fillets, frozen, thawed, drained
Steps
1
Preheat oven to 400°F. Spray a baking sheet with cooking spray.
2
Combine cornmeal and spices in a shallow dish.
3
Dip each fillet in the cornmeal mixture. Coat evenly.
4
Place fillets on a baking sheet.
5
Bake 20–25 minutes flipping catfish halfway through. Catfish should reach a final internal cook temperature of 145 F as measured with a food thermometer before serving.
Ingredients
Serving Size:
| Nutrients | Amount |
|---|---|
| Total Calories | 120 |
| Total Fat | 3 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 82 mg |
| Omega 3 - DHA | 112 mg |
| Cholesterol | 59 mg |
| Carbohydrates | 7 g |
| Dietary Fiber | 1 g |
| Total Sugars | 0 g |
| Added Sugars included | 0 g |
| Protein | 16 g |
| Minerals | |
| Calcium | 18 mg |
| Potassium | 400 mg |
| Sodium | 120 mg |
| Copper | 65 mcg |
| Iron | 1 mg |
| Magnesium | 36 mg |
| Phosphorus | 273 mg |
| Selenium | 13 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 34 mcg RAE |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 2.4 mg |
| Vitamin C | 1 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 2 mcg |
| Folate | 11 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 3 mg |
Source:
- Recipe adapted from Chickasaw Nation Nutrition Services, Get Fresh Initiative