Un Fried Catfish

Say goodbye to the deep fryer with this mouthwatering recipe for "Un Fried Catfish," a lighter yet equally flavorful twist on the Southern classic. Perfectly seasoned catfish fillets are marinated in a zesty buttermilk and hot sauce blend before being coated in a crunchy mixture of cornmeal and whole wheat panko breadcrumbs spiced with paprika and cayenne. Baked to golden perfection in the oven with a simple nonstick spray, this healthier alternative retains all the crispiness without the added guilt. Quick to prepare and ready in under 40 minutes, this dish is ideal for busy weeknights or as a centerpiece for your next family dinner. Serve it hot with fresh lemon wedges for a tangy finishing touch, and enjoy every bite of this crispy, oven-baked delight! Keywords: baked catfish recipe, healthy Southern recipes, crispy oven-fried fish, catfish with cornmeal crust.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 fillets Catfish fillets
• 1 cup Buttermilk
• 2 tablespoons Hot sauce
• 1 cup Cornmeal
• 0.5 cup Whole wheat panko breadcrumbs
• 1 teaspoon Paprika
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 0.5 teaspoon Cayenne pepper
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0 as needed Nonstick cooking spray
• 4 wedges Lemon wedges

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil for easy cleanup.

Step 2

In a shallow bowl, combine the buttermilk and hot sauce. Stir to mix thoroughly.

Step 3

In another shallow dish, mix together the cornmeal, panko breadcrumbs, paprika, garlic powder, onion powder, cayenne pepper, salt, and black pepper.

Step 4

Dip each catfish fillet into the buttermilk mixture, ensuring it's completely coated. Let any excess drip off.

Step 5

Transfer the fillets to the breadcrumb mixture and coat them evenly on all sides, pressing gently to ensure the coating adheres well.

Step 6

Place the coated fillets on the prepared baking sheet, leaving some space between each fillet. Lightly spray the tops of the fillets with nonstick cooking spray to help them crisp up in the oven.

Step 7

Bake the catfish in the preheated oven for 18-20 minutes, or until the crust is golden brown and the fish flakes easily with a fork.

Step 8

Remove from the oven and let the fillets rest for 2-3 minutes.

Step 9

Serve hot with lemon wedges on the side for a burst of citrusy freshness.

Nutrition Facts

Serving size	952.1 grams (952.1g)

Amount per serving	% Daily Value*
Calories	1571

Total Fat 30.30g	39%
Saturated Fat 9.40g	47%
Polyunsaturated Fat 0.50g
Cholesterol 307mg	102%
Sodium 3237mg	141%
Total Carbohydrate 223.30g	81%
Dietary Fiber 23.20g	83%
Total Sugars 16.20g
Protein 105.30g	211%

Vitamin D 127IU	635%
Calcium 397mg	31%
Iron 11mg	59%
Potassium 2076mg	44%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 17.2%

Protein: 26.5%

Carbs: 56.3%