Unfried Catfish (4 Pts

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Servings: 4 Difficulty: Intermediate
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Crispy, oven-baked catfish fillets seasoned with a bold blackening spice rub and cornmeal crust.
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This savory dish delivers the satisfying crunch of fried catfish without the excess oil. By baking the fillets on a hot sheet, you achieve a golden, crispy exterior infused with aromatic herbs and spices. The combination of cornmeal, dried thyme, basil, and a generous kick of blackening seasoning creates a complex flavor profile that is both smoky and fresh. It’s an excellent choice for weeknight dinners, offering a hearty main course that feels indulgent yet remains lighter than traditional frying methods. The lemon pepper adds a bright finish that cuts through the richness of the fish. Serve with steamed greens or coleslaw for a complete, restaurant-quality meal at home.

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Unfried Catfish (4 Pts

Author: chefs-mate Cooking Method: Cuisine: Courses:
Difficulty: Intermediate
Servings: 4 Calories: 399.8

Description

This savory dish delivers the satisfying crunch of fried catfish without the excess oil. By baking the fillets on a hot sheet, you achieve a golden, crispy exterior infused with aromatic herbs and spices. The combination of cornmeal, dried thyme, basil, and a generous kick of blackening seasoning creates a complex flavor profile that is both smoky and fresh. It&# 226;€™s an excellent choice for weeknight dinners, offering a hearty main course that feels indulgent yet remains lighter than traditional frying methods. The lemon pepper adds a bright finish that cuts through the richness of the fish. Serve with steamed greens or coleslaw for a complete, restaurant-quality meal at home.

Ingredients

Directions

  1. Preheat the oven to 400ðF (200ðC).
  2. Spray a large baking sheet with light vegetable oil cooking spray to coat.
  3. In a large shallow dish, combine the cornmeal, dried thyme, and dried basil, mixing well to distribute the herbs.
  4. Pat the catfish fillets dry with paper towels. Sprinkle each fillet with 1/2 teaspoon garlic powder, 1/2 teaspoon lemon pepper, and 1 teaspoon blackening seasoning.
  5. Dredge the seasoned fillets in the cornmeal mixture, pressing gently to ensure an even coating.
  6. Transfer the coated fillets to the prepared baking sheet.
  7. Dust each fillet with 1/8 teaspoon of paprika (dividing the 1/2 teaspoon among the four fillets).
  8. Lightly spray the tops of the catfish with cooking spray.
  9. Place the baking sheet on the bottom rack of the oven and bake for 20 minutes.
  10. Reduce oven temperature to 350ðF (175ðC) and bake for an additional 5 minutes, or until the crust is golden and the fish flakes easily with a fork.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 399.8kcal
% Daily Value *
Total Fat 29.6g46%
Saturated Fat 4.9g25%
Cholesterol 83.0mg28%
Sodium 576.3mg25%
Total Carbohydrate 14.3g5%
Dietary Fiber 2.0g8%
Sugars 0.8g
Protein 18.9g38%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Ensure fillets are approximately 4 oz each for accurate cooking time.

If you prefer a darker crust, you can increase the initial baking time by 2-3 minutes, but watch closely to prevent burning the spices.

Serve immediately while the cornmeal coating is still crisp.

Keywords: baking, basil, blackening, catfish, cooking, cornmeal, dried, fish, garlic, international, lemon, light, main, oil, paprika, pepper, powder, pts, seasoning, spray
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