Easy Low-Fat Oven Fried Catfish Recipe 🐟

Overview:

This Easy Low-Fat Oven Fried Catfish recipe is a delightful alternative to traditional pan-fried catfish, boasting a satisfyingly crunchy coating without the excess grease! Perfect for those seeking a healthier option without compromising on flavor. Serve alongside classic Southern sides like baked sweet potatoes and collard greens for a complete and comforting meal experience.

Preparation Time: 12 minutes
Cooking Time: 22 minutes
Total Time: 34 minutes
Servings: 4

Ingredients:

4 catfish fillets
1 cup egg substitute
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon cayenne pepper
Lemon wedges, for serving

Instructions:

1. Preheat the Oven:

Preheat your oven to 450°F (232°C).

2. Prepare the Baking Pan:

Heavily spray a large non-stick baking pan with non-stick cooking spray to prevent sticking.

3. Prepare the Coating:

Pour egg substitute into a large shallow bowl, ready for dipping.

4. Season the Coating:

Sprinkle some Emeril’s essence over the egg substitute. You can also add a pinch of salt and pepper for extra flavor, according to your preference.

5. Prepare the Fish:

Place the fish coating on a large plate and sprinkle with Essence if desired.

6. Rinse and Season the Fish:

Rinse the catfish fillets under cold water and squeeze lemon wedges over them.
Season both sides of the fish with Essence, salt, and pepper.

7. Coat the Fish:

Dip each fish fillet in the egg substitute, ensuring it is evenly coated.
Next, dip the fish into the prepared coating mixture, ensuring it is fully covered.

8. Bake:

Place the coated fish fillets on the prepared baking sheet.
Bake in the preheated oven for approximately 10-15 minutes, or until the bottom of the fish begins to brown.

9. Flip and Continue Baking:

Carefully turn the fish fillets using a spatula.
Continue baking for an additional 5-8 minutes, or until the fish is golden brown and crispy.

10. Serve:

Once cooked, transfer the oven-fried catfish to a serving platter.
Serve hot with lemon wedges on the side for an extra burst of flavor.

Nutritional Information (Per Serving):

Calories: 149.2
Fat: 6.7g
Saturated Fat: 1.5g
Cholesterol: 62.3mg
Sodium: 170.7mg
Carbohydrates: 0.6g
Fiber: 0g
Sugar: 0.6g
Protein: 20.2g

Recipe Notes:

This recipe is perfect for those following a low-fat diet or looking to reduce their calorie intake.
Feel free to adjust the seasoning to suit your taste preferences. You can add more or less cayenne pepper for a spicier kick.
Serve this delicious oven-fried catfish with your favorite sides for a wholesome and satisfying meal. Baked sweet potatoes and collard greens make excellent accompaniments, complementing the flavors of the fish beautifully.
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Simply reheat in the oven or microwave until heated through before serving.

Enjoy this guilt-free indulgence of crispy oven-fried catfish that’s sure to become a family favorite! 🍽️🐟