Name: Baked Catfish
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 persons
Cuisine: Caribbean
Ingredients: 1/4 cup Greek Yogurt; 1/4 cup Mayonnaise; 2 teaspoons Apple Cider Vinegar; 2 tablespoons Granular Sugar-Free Sweetener; 1/4 teaspoon Salt; 1 bag 14 oz. shredded Coleslaw Mix; 3 medium Russet Potatoes peeled cut into 1/4-inch fries; 2 tablespoons Olive Oil; 1 teaspoon Cajun Seasoning; 1/4 teaspoon Kosher Salt; 1/4 teaspoon Chili Powder; 1/8 teaspoon Cayenne Pepper; 1 teaspoon Dried Oregano; 1/4 cup Extra-Virgin Olive Oil; 1 cup Cornmeal; 1 tablespoon Cajun Seasoning; 1/4 teaspoon Cayenne Powder; 1 teaspoon Garlic Powder; 1 teaspoon Onion Powder; 4 Catfish Fillets; 1 teaspoon Kosher Salt; 1/2 ground Black Pepper; Lemon slices for serving

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As Seen On

Traditionally catfish is usually deep-fried in hot oil, which can be unhealthy. Baked Catfish is a much healthier version of catfish. It is seasoned with salt and pepper, dusted with spicy Cajun-flavored cornmeal, and then baked until it is crispy and flaky. Unfortunately, we could not serve this baked catfish on its own, so we decided to do it with Cajun fries and coleslaw.

The Cajun fries are coated with olive oil and seasoned with chili powder, Cajun seasoning, salt, cayenne pepper, and oregano, then baked until they are tender on the inside and crispy on the outside. The coleslaw combines Greek yogurt, mayonnaise, sugar-free sweetener, apple cider vinegar, and a pinch of salt. It adds a refreshing flavor that balances the spicy flavors of the Cajun fries and the baked catfish. All in all, this baked catfish is perfectly delicious and satisfying.

Is catfish good in the oven?

Yes, catfish is delicious when it's baked in the oven. It's also much healthier than traditional fried catfish.

How long should catfish be in the oven for?

Catfish should be baked for 12-15 minutes. Any longer than 15 minutes and the catfish will start to dry out, resulting in tough fish.

What do you bake catfish on?

This baked catfish is baked on a greased baking sheet. However, you can also bake the catfish in a greased skillet, but it will be much harder to remove the fish from the skillet.

How do you know when baked catfish is done?

Catfish is done cooking when it has a temperature of 145 °F. The catfish has an opaque color, and it flakes easily with a fork.

Author: Sarah Leadon

Prep Time

15 mins

Cook Time

15 mins

Total Time

30 mins

Serves

4 persons

Ingredients

Coleslaw

1/4 cup Greek Yogurt
1/4 cup Mayonnaise
2 teaspoons Apple Cider Vinegar
2 tablespoons Granular Sugar-Free Sweetener
1/4 teaspoon Salt
1 bag 14 oz. shredded Coleslaw Mix

Cajun Fries

3 medium Russet Potatoes, peeled, cut into 1/4-inch fries
2 tablespoons Olive Oil
1 teaspoon Cajun Seasoning
1/4 teaspoon Kosher Salt
1/4 teaspoon Chili Powder
1/8 teaspoon Cayenne Pepper
1 teaspoon Dried Oregano

Catfish

1/4 cup Extra-Virgin Olive Oil
1 cup Cornmeal
1 tablespoon Cajun Seasoning
1/4 teaspoon Cayenne Powder
1 teaspoon Garlic Powder
1 teaspoon Onion Powder
4 Catfish Fillets
1 teaspoon Kosher Salt
1/2 ground Black Pepper
Lemon slices for serving

Instructions

Coleslaw

Using a bowl, whisk the mayonnaise, Greek yogurt, apple cider vinegar, granular sugar-free sweetener, and salt and mix until combined.

Add the shredded coleslaw mix and mix until combined.

Cover the coleslaw with plastic wrap and let it chill in the fridge for 1-2 hours.

Cajun Fries

Place the russet potatoes into a large bowl, add enough water to cover them, and let the potatoes soak for 30 minutes. (You can soak the potatoes overnight. However, you must cover the potatoes and place them in the fridge).

Whisk the Cajun seasoning, salt, chili powder, cayenne pepper, and dried oregano in a small bowl until combined.

Preheat the oven to 400 °F.

Drain the fries in a colander. Rinse them with cold water. Place the fries on a clean kitchen towel and use the towel to blot the excess moisture from the fries.

Spray a parchment-lined baking tray with non-stick cooking spray.

Place the fries into a bowl and add the oil and toss to coat the fries in the oil.

Add half of the Cajun seasoning mixture and toss to combine.

Place the fries onto the baking sheet in an even layer. Do not stack the fries on top of each other, or they will not crisp up.

Bake the fries for 15 minutes, flip them over using a pair of tongs, and bake them for an additional 15 minutes.

Increase the oven's temperature to 425° F and bake the fries for another 3-5 minutes until they are golden brown.

Sprinkle the fries with the remaining Cajun seasoning mixture and toss to combine.

Catfish

Preheat the oven to 425° F.

Use a pastry brush to brush a baking sheet with 2 tablespoons of olive oil.

Whisk the cornmeal, Cajun seasoning, cayenne powder, garlic powder, and onion powder in a shallow baking dish.

To a cutting board, add catfish fillets and season them with salt and pepper.

Dredge the catfish in the cornmeal mixture pressing it into the cornmeal to ensure it is evenly coated. Next, flip the catfish over and press it into the cornmeal mixture.

Place the catfish onto the prepared baking sheet and continue dredging the catfish in the cornmeal until all of them are coated.

Drizzle the remaining olive oil over the catfish fillets.

Bake the catfish for 15 minutes until it is golden brown.

Serve the catfish fillets with coleslaw, fries, and lemon slices and Orange Peel Tea.

Baked Catfish