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Unfried Catfish

Unfried Catfish (4 PTS recipe image
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;ÂÂs 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.
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 399.8
Dietary: Gluten-free
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;ÂÂs 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
  • Light vegetable oil cooking spray
  • 1/4 cups Cornmeal
  • 1 teaspoons Dried thyme
  • 1 teaspoons Dried basil
  • 1/2 teaspoons Garlic powder
  • 1/2 teaspoons Lemon pepper
  • 4 teaspoons Blackening seasoning
  • 1/2 teaspoons Paprika
Directions
  1. 1
    Preheat the oven to 400ðF (200ðC).
  2. 2
    Spray a large baking sheet with light vegetable oil cooking spray to coat.
  3. 3
    In a large shallow dish, combine the cornmeal, dried thyme, and dried basil, mixing well to distribute the herbs.
  4. 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. 5
    Dredge the seasoned fillets in the cornmeal mixture, pressing gently to ensure an even coating.
  6. 6
    Transfer the coated fillets to the prepared baking sheet.
  7. 7
    Dust each fillet with 1/8 teaspoon of paprika (dividing the 1/2 teaspoon among the four fillets).
  8. 8
    Lightly spray the tops of the catfish with cooking spray.
  9. 9
    Place the baking sheet on the bottom rack of the oven and bake for 20 minutes.
  10. 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
Read it online: https://www.chefs-mate.com/recipe/unfried-catfish-4-pts/