OVEN FRIED CATFISH
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
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
SPICY CATFISH TENDERS WITH CAJUN TARTAR SAUCE
This recipe is for people who like catfish and spicy foods. I haven't made as we don't care for this much hot spices. Though we do really like catfish. The tartar sauce can be made 2 days a head and chilled. recipe comes from another site.
Provided by Barb G.
Categories Catfish
Time 35m
Yield 2-4 serving(s)
Number Of Ingredients 16
Steps:
- Make Tartar Sauce: Stir together all ingredients in a bowl and chill, until ready to serve.
- Prepare fish: Whisk together egg and hot sauce in a wide shallow dish.
- Stir in fish strips and let stand at room temperature at least 10 and up to 30 minutes.
- Pour enough oil into a 4 to 5 quart heavy pot to measure 2 inches and heat over medium heat until thermometer registers 350°F (you can use a fry daddy) Stir flour, cornmeal, salt and Cajun seasoning in another wide shallow dish.
- Fry fish; drain fish well in a colander.
- Dredge one fourth of fish in flour mixture shaking off excess flour, then fry in oil, stirring occasionally with a slotted spoon, until golden brown and just cooked through,1 1/2 to 2 minutes, remove with slotted spoon and drain on paper towels.
- Repeat until all fish is fried.
- Serve hot with tartar sauce and lemon wedges.
Nutrition Facts : Calories 8852.5, Fat 932.3, SaturatedFat 74.8, Cholesterol 279.3, Sodium 3594.6, Carbohydrate 99.1, Fiber 4.3, Sugar 26.8, Protein 53.7
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