Cajun Pecan-Crusted Catfish Recipe

Looking for an easy Cajun Pecan-Crusted Catfish recipe? Learn how to make Cajun Pecan-Crusted Catfish using healthy ingredients.


Submitted by joycekk

Makes 5 servings



Crunchy, battered catfish fillets have jumped out of the Louisiana backwaters to become a national favorite, thanks in large part to the Cajun cooking craze that started in the '80s. Here, the fillets are coated in a spicy melange of cornflakes and pecans and baked for a traditional yet surprisingly healthy take on this bayou favorite.

Recipe Ingredients for Cajun Pecan-Crusted Catfish

1/4 cup egg substitute
1/4 teaspoon Tabasco
1/2 teaspoon dried oregano
1/2 teaspoon chili powder
1/4 teaspoon garlic salt
1 1/2 cups cornflakes
1/3 cup pecan pieces
1 1/5 pounds catfish fillets, about 1 inch thick, cut into 4 portions

Recipe Directions for Cajun Pecan-Crusted Catfish

  1. Preheat oven to 375F. Line a baking sheet with foil.

  2. Blend buttermilk, hot sauce (or cayenne), oregano, chili powder and garlic salt in a shallow dish. Pulse cornflakes in a food processor until coarse crumbs form. Transfer to a large plate. Pulse pecans in the food processor until coarsely chopped; mix the pecans with the cornflake crumbs. (Alternatively, place cornflakes in a sealable bag and crush with a rolling pin; chop nuts with a knife.)

  3. Dip each catfish fillet in the buttermilk mixture, then dredge in the cornflake mixture, coating both sides. Transfer to the prepared baking sheet.

  4. Bake the catfish for 25 minutes, or until it flakes easily with a fork. Serve immediately.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 137.8g
Amount Per Serving
Calories
239
Calories from Fat
126
% Daily Value*
Total Fat
14.0g
22%
Saturated Fat
2.1g
11%
Trans Fat
0.0g
Cholesterol
51mg
17%
Sodium
145mg
6%
Potassium
436mg
12%
Total Carbohydrates
8.7g
3%
Dietary Fiber
1.1g
4%
Sugars
1.3g
Protein
19.7g
Vitamin A 7% Vitamin C 5%
Calcium 3% Iron 22%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in sugar
  • High in phosphorus
  • High in selenium
  • High in thiamin
  • High in vitamin B6
  • Very high in vitamin B12
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