Cajun Catfish
Catfish is breaded with cornmeal and baked in the oven for a healthier way to add flavor and crunch!
- Yield
- 4 Servings
- Serving size
- 1 filet
- Rating
- 3.67 of 5 (6 ratings)
Food groups
- Protein Foods: 2 1/2 ounces
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 (about 4 fillets)
Directions
- Wash hands with soap and water.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 147.57 |
| Total Fat | 6.11 g |
| Saturated Fat | 1.33 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 52.39 mg |
| Carbohydrates | 7.09 g |
| Dietary Fiber | 1.07 g |
| Total Sugars | 0.18 g |
| Added Sugars included | 0 g |
| Protein | 15.51 g |
| Calcium | 15 mg |
| Potassium | 344 mg |
| Sodium | 234.97 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 31 mg |
| Phosphorus | 220 mg |
| Selenium | 9 mg |
| Zinc | 1 mg |
| Vitamin A | 23 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 2.2 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 4 mcg |
| Folate | 13 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 65 mg |
Notes
This recipe contains one or more ingredients considered to be traditional or indigenous to Native American communities in certain regions across North America.
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Source
Recipe by: Recipe adapted from Chickasaw Nation Nutrition Services, Get Fresh Initiative
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/cajun-catfish. Federal works are public domain in the United States.