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Cajun Catfish

Cajun Catfish

6 Ratings
6 Ratings
Recipe Image
Cajun Catfish
Makes: 4 Servings
Total Cost: $$$$
Cook Time: 25 minutes

Catfish is breaded with cornmeal and baked in the oven for a healthier way to add flavor and crunch! 

Ingredients

  • Cooking spray
  • 1/4 cup cornmeal (about 4 tablespoons)
  • 1/2 tablespoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon oregano
  • 1/4 teaspoon black pepper
  • 3/4 teaspoon lemon pepper seasoning, no salt added
  • 1/8 teaspoon salt
  • 1 pound catfish fillets, frozen, thawed, drained

Directions

Wash hands with soap and water.

  1. Preheat oven to 400°F. Spray a baking sheet with cooking spray.
  2. Combine cornmeal and spices in a shallow dish.
  3. Dip each fillet in the cornmeal mixture. Coat evenly.
  4. Place fillets on a baking sheet.
  5. Bake 20–25 minutes flipping catfish halfway through. Catfish should reach a final internal cook temperature of 145 F as measured with a food thermometer before serving.

Notes

This recipe contains one or more ingredients considered to be traditional or indigenous to Native American communities in certain regions across North America. 

Source:

Recipe adapted from Chickasaw Nation Nutrition Services, Get Fresh Initiative

Nutrition Information

Nutrients Amount
Total Calories 120
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 59 mg
Sodium 120 mg
Carbohydrates 7 g
Dietary Fiber 1 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 16 g
Vitamin D 0 mcg
Calcium 18 mg
Iron 1 mg
Potassium 400 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 120
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 82 mg
Omega 3 - DHA 112 mg
Cholesterol 59 mg
Carbohydrates 7 g
Dietary Fiber 1 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 16 g
Minerals
Calcium 18 mg
Potassium 400 mg
Sodium 120 mg
Copper 65 mcg
Iron 1 mg
Magnesium 36 mg
Phosphorus 273 mg
Selenium 13 mcg
Zinc 1 mg
Vitamins
Vitamin A 34 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 2.4 mg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 2 mcg
Folate 11 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 2 mg
Choline 3 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Grains 1/2 ounces
Protein Foods 3 ounces
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