Quick Cajun Catfish

Quick Cajun Catfish

1 Review
From: EatingWell Magazine, November/December 1993

Ready in a mere 20 minutes, these delicious cornmeal-crusted catfish fillets will soon become a family favorite. Serve with oven roasted potatoes and steamed green beans.

Ingredients 4 servings

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  • 1/4 cup nonfat buttermilk
  • 2 teaspoons Dijon mustard
  • 1/2 cup cornmeal
  • 1 teaspoon salt
  • 1 teaspoon paprika
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon freshly ground pepper
  • 4 catfish fillets, (1 1/4 pounds; see Tip)
  • 4 lemon wedges

Preparation

  • Active

  • Ready In

  1. Preheat broiler. Lightly oil a wire rack large enough to hold fish in a single layer. Place the rack on a baking sheet.
  2. Whisk buttermilk and mustard in a medium bowl until smooth. Combine cornmeal, salt and paprika, onion powder, garlic powder, thyme, cayenne pepper and black pepper in a shallow dish. Dip each fillet in the buttermilk mixture, turning to coat. Transfer to the cornmeal mixture, turning to coat completely. Place the fillets on the prepared rack; they should not touch.
  3. Broil 4 inches from the heat source until the fish is opaque in the center, about 3 minutes per side. Serve hot with lemon wedges.
  • Tip: The catfish-farming industry has grown in the U.S. and the quality of the fish has improved. Farmers raise catfish sustainably in closed pens and feed them a mostly vegetarian diet. If you're wary of fish but enjoy bold flavors, this is a good recipe to help you get more heart-healthy fish into your diet.

Nutrition information

  • Per serving: 217 calories; 9 g fat(2 g sat); 2 g fiber; 10 g carbohydrates; 23 g protein; 16 mcg folate; 78 mg cholesterol; 1 g sugars; 0 g added sugars; 288 IU vitamin A; 3 mg vitamin C; 19 mg calcium; 1 mg iron; 611 mg sodium; 459 mg potassium
  • Carbohydrate Servings: 1/2
  • Exchanges: 1/2 starch, 3 1/2 lean meat

Reviews 1

April 14, 2010
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By: EatingWell User
We tried this last night and it was big hit...even with the picky fish eaters in the family. I modified it a little bit, not because I'm one of those fussy recipe snobs, but because my broiler has two settings -- cold and destroy. I followed the recipe exactly as far as ingredients go, but instead of broiling I put the fish on a parchment lined baking sheet, sprayed some olive oil cooking spray over the fillets and baked at 375 for about 20 minutes. It came out perfect. The only thing I'll do different next time is cut the onion powder in half, it was the dominant flavor in the dish and could have been toned down a touch. Definitely try this one.