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
Steps
Preheat oven to 400°F. Spray a baking sheet with cooking spray.
Combine cornmeal and spices in a shallow dish.
Dip each fillet in the cornmeal mixture. Coat evenly.
Place fillets on a baking sheet.
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.
Nutrition Facts
| 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 |
U.S. Department of Agriculture. MyPlate Kitchen Website. Cajun Catfish. Recipe source: Recipe adapted from Chickasaw Nation Nutrition Services, Get Fresh Initiative. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.