Easy Low Fat Oven Fried Catfish Recipes

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SOUTHERN-STYLE OVEN-FRIED CATFISH



Southern-Style Oven-Fried Catfish image

I have served this to many a friend from the South, and it is always a winner! Serve with coleslaw and oven-baked french fries, and you'll have a healthy, tasty meal!

Provided by carina

Categories     Seafood     Fish     Catfish

Time 35m

Yield 4

Number Of Ingredients 9

3 tablespoons vegetable oil
1 ½ pounds catfish fillets, cut into serving pieces
1 cup cornmeal
2 teaspoons Creole seasoning
1 teaspoon paprika
1 teaspoon white sugar
½ teaspoon ground black pepper
2 eggs, lightly beaten
1 tablespoon hot pepper sauce or water

Steps:

  • Preheat an oven to 425 degrees F (220 degrees C). Grease a 13x9 glass baking dish with the oil, and set aside.
  • Rinse the catfish fillets, and pat dry. In a shallow bowl, combine the cornmeal, creole seasoning, paprika, sugar, and black pepper. Combine the eggs and hot sauce or water in a another bowl. Dip the fillets in the egg mixture, dredge in the cornmeal mixture, and arrange in the baking pan.
  • Bake for 15 minutes, or until cooked through and golden brown. Turn once during cooking. Place catfish on a paper-towel lined plate, and serve immediately with additional hot sauce.

Nutrition Facts : Calories 402.7 calories, Carbohydrate 29.7 g, Cholesterol 188.6 mg, Fat 17.3 g, Fiber 1.8 g, Protein 30.4 g, SaturatedFat 3.4 g, Sodium 433.5 mg, Sugar 1.9 g

OVEN-FRIED CATFISH



Oven-Fried Catfish image

This moist baked catfish gets its crisp golden coating from cornflake crumbs. The fillets are nicely seasoned with celery salt, onion powder and paprika. Phyllis Early of Holland, Michigan shared the recipe.

Provided by Taste of Home

Categories     Dinner

Time 30m

Yield 4 servings.

Number Of Ingredients 8

4 catfish fillets (6 each)
1 cup cornflake crumbs
1 teaspoon celery salt
1/2 teaspoon onion powder
1/4 teaspoon paprika
1/8 teaspoon pepper
1 egg white
2 tablespoons fat-free milk

Steps:

  • Pat fish dry with paper towels. In a shallow bowl, combine the cornflake crumbs, celery salt, onion powder, paprika and pepper. In another bowl, beat the egg white and milk. Dip fillets into egg white mixture, then coat with crumb mixture. , Place in a 13-in. x 9-in. baking dish coated with cooking spray. Bake, uncovered, at 350° for 25-30 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 319 calories, Fat 13g fat (3g saturated fat), Cholesterol 80mg cholesterol, Sodium 719mg sodium, Carbohydrate 19g carbohydrate (0 sugars, Fiber 0 fiber), Protein 30g protein. Diabetic Exchanges

OVEN-FRIED CATFISH



Oven-Fried Catfish image

This recipe is a great alternative to pan-fried catfish. A combination of cornmeal and a variety of spices gives this recipe a savory kick in less than 30 minutes.

Provided by Mrs. Hermes

Categories     Seafood     Fish     Catfish

Time 25m

Yield 6

Number Of Ingredients 11

1 ½ pounds catfish fillets
½ cup yellow cornmeal
1 teaspoon paprika
1 teaspoon dried thyme
1 teaspoon salt
½ teaspoon celery seed
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon ground black pepper
½ cup skim milk
cooking spray

Steps:

  • Preheat the oven to 425 degrees F (220 degrees C). Line a baking sheet with aluminum foil and coat with cooking spray.
  • In a shallow dish, stir together the cornmeal, paprika, thyme, salt, celery seed, onion powder, garlic powder, and pepper. Dip the catfish fillets in milk, then place them into the cornmeal mixture and coat liberally; place on the greased baking sheet. Coat the tops of the fillets with cooking spray until wet.
  • Bake for 15 minutes in the preheated oven, or until fish is easily flaked with a fork.

Nutrition Facts : Calories 206.9 calories, Carbohydrate 11 g, Cholesterol 53.8 mg, Fat 9 g, Fiber 0.8 g, Protein 19.4 g, SaturatedFat 2.1 g, Sodium 458.5 mg, Sugar 1.4 g

OVEN FRIED CATFISH



Oven Fried Catfish image

This easy oven fried catfish recipe will be your new favorite way to cook catfish because it comes out super crispy without all the grease! Cajun seasoning gives the fish a little kick and a lot of flavor while the cornmeal breading bakes up perfectly golden and crisp. If you're looking for oven fried catfish that's a little healthier than the deep-fried stuff, give this recipe a try!

Provided by Angela

Categories     Main Course

Time 25m

Number Of Ingredients 6

1 ½ lb catfish fillets
¼ tsp each, salt & pepper
¼ cup cornmeal
¼ cup plain breadcrumbs
½ Tbsp Cajun seasoning
½ cup buttermilk ((milk, or 2 beaten eggs can also be used))

Steps:

  • Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper and spray it with non-stick spray.
  • Season your catfish fillets with salt and pepper, then combine the cornmeal, breadcrumbs, and Cajun seasoning in a shallow baking dish.
  • Dip each filet in a bowl of buttermilk, then transfer it to the cornmeal mixture and coat both sides liberally. Once coated, place the fillets on your prepared baking sheet (*see note).
  • Bake until crispy and easily flaked with a fork, about 15-20 minutes depending on the thickness of your filets. Serve right away.

Nutrition Facts : Calories 165 kcal, Carbohydrate 9 g, Protein 21 g, Fat 5 g, SaturatedFat 1 g, Cholesterol 68 mg, Sodium 200 mg, Fiber 1 g, Sugar 1 g, UnsaturatedFat 2 g, ServingSize 1 serving

EASY LOW-FAT OVEN FRIED CATFISH



Easy Low-Fat Oven Fried Catfish image

The catfish has a nice crunchy coating, just as good as pan-fried without all the greasiness! I like to serve this with Southern dishes like baked sweet potatoes and collard greens.

Provided by PalatablePastime

Categories     Catfish

Time 34m

Yield 4 serving(s)

Number Of Ingredients 7

1 lb catfish fillet
1 cup seasoned fish coating
1/2 cup egg substitute
Emeril's Original Essence or other creole seasoning, blend
salt (optional)
black pepper (optional) or cayenne pepper (optional)
lemon wedge

Steps:

  • Preheat oven to 450°F.
  • Heavily spray a large non-stick baking pan with non-stick cooking spray.
  • Pour egg substitute in large shallow bowl.
  • Sprinkle with some Emeril's essence; also some salt and pepper, if you prefer.
  • Place fish coating on a large plate.
  • Add some Essence to this also, if you wish.
  • Rinse fish fillets.
  • Squeeze lemon wedges over fish.
  • Sprinkle with Essence, salt and pepper on both side of fish.
  • Dip in coating.
  • Dip fish in egg substitute, then again in fish coating, and place on baking sheet.
  • Bake at 450°F for approximately 10-15 minutes, until bottom of fish starts to brown.
  • Turn fish, and bake about 5-8 minutes more, until fish is browned and crisp.
  • Serve.

Nutrition Facts : Calories 149.2, Fat 6.7, SaturatedFat 1.5, Cholesterol 62.3, Sodium 170.7, Carbohydrate 0.6, Sugar 0.6, Protein 20.2

EASY CRISPY FRIED CATFISH



Easy Crispy Fried Catfish image

This is a simple and delicious southern fried catfish recipe that I learned from my grandma. This is the same catfish you get in Texas home cooking restaurants, but with less grease. The measurements are not exact, but are very easy to figure out. Serve hot with tartar sauce. Mmmmmm!

Provided by Chef Sweet Sal

Categories     Catfish

Time 20m

Yield 6 serving(s)

Number Of Ingredients 5

2 lbs catfish nuggets, thawed
1 cup 2% low-fat milk
2 cups cornmeal
vegetable oil
salt or seasoning salt

Steps:

  • In a large skillet, fill pan with 1/2 inch of vegetable oil. Turn on heat to medium or medium high heat.
  • Dip catfish in milk, then in cornmeal. Shake off excess cornmeal.
  • Once oil is hot, begin frying fish in batches until they are golden brown. Flip fish so each side is cooked evenly.
  • (On the 2nd or3rd batch of fish, you may want to reduce the pan heat because it will be extra hot). Add extra oil if needed.
  • Drain fish on paper towels and sprinkle with salt or seasoning salt.
  • Serve hot with tartar sauce.

Nutrition Facts : Calories 371.9, Fat 13.8, SaturatedFat 3.4, Cholesterol 74.4, Sodium 111.1, Carbohydrate 33.2, Fiber 3, Sugar 2.3, Protein 28.2

OVEN FRIED CATFISH



Oven Fried Catfish image

Adapted from Cooking Light. We love fried catfish but since deep frying isn't a healthy way to cook (and I hate doing it anyway), I have been looking for an oven-cooked alternative. Here is one that we liked. Serving size--1 fillet; 296 calories, 8.8 g fat, 17.7 g carb, 1.1 g fiber, 99 mg cholesterol. Marinate time is 30 minutes.

Provided by ratherbeswimmin

Categories     Catfish

Time 30m

Yield 4 serving(s)

Number Of Ingredients 7

1/2 cup light beer
1/2 cup hot sauce
4 farm-raised catfish fillets (each fillet should weigh 6 ounces)
1/2 cup yellow cornmeal
2 tablespoons cornstarch
salt
pepper

Steps:

  • Add the first 3 ingredients to a heavy duty zip-lock bag; seal, shake around to coat the fillets, and refrigerate for 30 minutes.
  • Take the fillets out of the bag; pat dry with paper towels and discard the marinade.
  • In a shallow dish such as a pie plate, combine the cornmeal, cornstarch, and salt/pepper.
  • Dredge the fillets in the cornmeal mixture.
  • Lightly coat the fillets with cooking spray.
  • Put the fillets on a baking sheet coated with cooking spray.
  • Bake in a 450° oven for 15 minutes or until the fish flakes easily.

Nutrition Facts : Calories 296.8, Fat 12.7, SaturatedFat 2.9, Cholesterol 74.7, Sodium 836.5, Carbohydrate 16.4, Fiber 1.2, Sugar 0.5, Protein 26.2

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