Published Saturday, July 15, 2023
2023-07-15_pict_recipe_cajun_catfish_-_usda.jpeg
Cajun Catfish - USDA
Makes: 4 Servings
Cook Time: 25 minutes
Catfish is breaded with cornmeal and baked in the oven for a healthier way to add flavor and crunch!
Ingredients
- Cooking spray
- 1/4 cup cornmeal (about 4 tablespoons)
- 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
Directions
- Preheat oven to 400degF. Spray a baking sheet with cooking spray.
- Combine cornmeal and spices in a shallow dish.
- Dip each fillet in the cornmeal mixture. Coat evenly.
- Place fillets on a baking sheet.
- 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.
Source: Recipe adapted from Chickasaw Nation Nutrition Services, Get Fresh Initiative
Nutrition Information
|
Nutrients |
Amount |
|---|---|
|
Total Calories |
120 |
|
Total Fat |
3 g |
|
Saturated Fat |
1 g |
|
Cholesterol |
59 mg |
|
Sodium |
120 mg |
|
Carbohydrates |
7 g |
|
Dietary Fiber |
1 g |
|
Total Sugars |
0 g |
|
Added Sugars included |
0 g |
|
Protein |
16 g |
|
Vitamin D |
0 mcg |
|
Calcium |
18 mg |
|
Iron |
1 mg |
|
Potassium |
400 mg |
