Cajun Oven "Fried" Fish


4.8 of 5 (6)
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 269.1
  • Total Fat: 11.3 g
  • Cholesterol: 126.6 mg
  • Sodium: 276.5 mg
  • Total Carbs: 14.9 g
  • Dietary Fiber: 1.0 g
  • Protein: 25.6 g

View full nutritional breakdown of Cajun Oven "Fried" Fish calories by ingredient



Number of Servings: 4

Ingredients

    1 lb catfish/trout/other
    1/4 c lowfat buttermilk
    1 egg, beaten
    1/3 c yellow cornmeal
    1/3 c Progresso Italian seasoned breadcrumbs
    1 tsp cajun or creole seasoning
    butter-flavored cooking spray
    lemon wedges, if desired

Directions

Oven rack needs to be just above middle of oven. Heat to 500 F. Remove and discard any skin from fish. Cut into 2x1 1/2 in pieces.
In a small bowl, mix buttermilk and egg with fork. In another bowl, mix cornmeal, breadcrumbs and seasong. Dip fish into milk mixture, then into cornmeal mixture. Place on lightly sprayed baking sheet, lightly spray cooking spray on top of fish also.
Bake about 10 mins or until fish flakes easily with a fork. Serve with lemon wedges if desired.

Number of Servings: 4

Recipe submitted by SparkPeople user PEANUT.HEATHER.

Member Ratings For This Recipe


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    this was very good. I like my fish a little more spicy. will add more cajun seasoning next time ( possibly double it). my husband liked it also. this was a quick meal! - 1/7/13


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    Incredible!
    Easy and ohh so good. - 3/25/11


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    Incredible!
    i will be making this again. even my husband loved it - 3/4/10


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    Very Good
    I will give this one a try-it sounds awesome! - 5/23/09


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    Incredible!
    OMG!!! This was awesome. My family loves fish, and this one did NOT dissappoint. I used regular milk, forgot to buy buttermilk, and a tad more seasoning to kick it up a notch. We will make this again, and again!! Thank you for a great recipe. - 3/24/09