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Quick Cajun Catfish

November/December 1993, EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 4.1 (9 votes)

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.



READER'S COMMENT:
"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...
Quick Cajun Catfish

Makes: 4 servings

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Total Time:

Ingredients

  • 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

  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.

Tips & Notes

  • 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

Per serving: 239 calories; 11 g fat (3 g sat, 5 g mono); 67 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 546 mg sodium; 452 mg potassium.

Nutrition Bonus: Selenium (25% daily value).

Carbohydrate Servings: 1/2

Exchanges: 1/2 starch, 3 1/2 lean meat


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