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Crunchy, battered catfish fillets have jumped out of the Louisiana backwaters to become a national favorite, thanks in large part to the Cajun cooking craze that started in the '80s. Here, the fillets are coated in a spicy mélange of cornflakes and pecans and baked for a traditional yet surprisingly healthy take on this bayou favorite.

Source: EatingWell Magazine, February/March 2005


Recipe Summary

40 mins


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 375 degrees F. Line a baking sheet with foil.

  • Blend buttermilk, hot sauce (or cayenne), oregano, chili powder and garlic salt in a shallow dish. Pulse cornflakes in a food processor until coarse crumbs form. Transfer to a large plate. Pulse pecans in the food processor until coarsely chopped; mix the pecans with the cornflake crumbs. (Alternatively, place cornflakes in a sealable bag and crush with a rolling pin; chop nuts with a knife.)

  • Dip each catfish fillet in the buttermilk mixture, then dredge in the cornflake mixture, coating both sides. Transfer to the prepared baking sheet.

  • Bake the catfish for 25 minutes, or until it flakes easily with a fork. Serve immediately.

Nutrition Facts

292 calories; protein 20.5g; carbohydrates 16.2g; dietary fiber 1.9g; sugars 3.2g; fat 16.7g; saturated fat 2.4g; cholesterol 62.9mg; vitamin a iu 615IU; vitamin c 9.3mg; folate 15mcg; calcium 29.5mg; iron 3.5mg; magnesium 40.1mg; potassium 430.7mg; sodium 289.2mg; thiamin 0.7mg.

1 starch, 3 lean meat, 1 fat