Quick Cajun Catfish

4.1 (9)
Quick Cajun Catfish

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.

Yield: 4 servings
Active Time: 20
Total Time: 20

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

Nutrition Per Serving

calories 239
fat 11 g (3 g sat, 5 g mono)
cholesterol 67 mg
carbohydrates 10 g
protein 24 g
fiber 1 g
sodium 546 mg
potassium 452 mg

Nutrition Bonus Selenium (25% daily value).

Carbohydrate Serving 1/2

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

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