Not Your Momma's Fried Catfish

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 327.0
  • Total Fat: 13.0 g
  • Cholesterol: 91.0 mg
  • Sodium: 226.0 mg
  • Total Carbs: 18.3 g
  • Dietary Fiber: 1.4 g
  • Protein: 32.4 g

View full nutritional breakdown of Not Your Momma's Fried Catfish calories by ingredient


This is an "unfried" catfish for all the fried fish lovers out there who have made a choice for a healthier lifestyle. This is an "unfried" catfish for all the fried fish lovers out there who have made a choice for a healthier lifestyle.
Number of Servings: 4


    4 catfish fillets (4 oz. size)
    1/4 c. flour
    1/2 c. egg substitue (such as Eggbeaters)
    or 2 egg whites, slightly beaten
    1/2 c. yellow cornmeal
    2 Tbsp. cornstarch
    1 teaspoon basil
    1 tsp. garlic powder, divided
    1 tsp. lemon pepper, divided
    1 tsp. blackening seasoning, divided (recipe follows)
    1/4 tsp. paprika
    Cooking spray


Preheat oven to 400 degrees. Line a 9 x 13 in. cookie sheet with aluminum foil and lightly spray 3 times with cooking spray. Set aside. Add 2 Tbsp. cornstarch and 1 tsp. basil to cornmeal, set aside.
Place flour in a 8 or 9 in. pie pan. Dredge the fish fillets in flour, covering both sides. Pour egg substitute into a second pie pan. Dip each fillet in egg substitute. Sprinkle each side of fillet with 1/8 tsp. garlic powder, 1/8 tsp. lemon pepper, and 1/8 tsp. blackening seasoning. Put fillets in cornmeal mixture thoroughly coating both sides. Place fish fillets on prepared cookie sheet. Lightly spray fish fillets with cooking spray. Sprinkle paprika on fish fillets. Bake on bottom rack of the oven for 25 minutes. Reduce oven temperature to 350 degrees. Turn fish fillets over and continue to bake for 5 minutes.
Makes 4 (4 oz.) servings.

Blackening seasoning:
2 tsp. paprika
4 tsp. dried leaf thyme
2 tsp. onion powder
2 tsp. garlic powder
1 Tbsp. Splenda
2 tsp. salt
2 tsp. black pepper
1 tsp. ground cayenne pepper
1 tsp. dried leaf oregano

Mix all ingredients together. Place in a jar and store in a cool, dark place. Shake jar well before each use.

Number of Servings: 4

Recipe submitted by SparkPeople user TXPJH1A.

TAGS:  Fish | Dinner | Fish Dinner |