Oven Fried Catfish Fillet with Stewed Okra and Tomatoes Recipe

Looking for an easy oven fried catfish fillet with stewed okra and tomatoes recipe? Learn how to make oven fried catfish fillet with stewed okra and tomatoes using healthy ingredients.


Submitted by dcomyn

Makes 1 serving



oven fried catfish fillet with stewed okra and tomatoes

Recipe Ingredients for oven fried catfish fillet with stewed okra and tomatoes

5 ounces catfish fillet
1/4 cup low fat milk
1/4 tsp cajun seasoning
3 tablespoons panko
3 tablespoons all purpose flour
1/4 teaspoon black pepper
1/4 teaspoon paprika
2 ounces Broccoli
2 ounces Green Beans
1 1/2 ounces carrot
1 ounce onion

Recipe Directions for oven fried catfish fillet with stewed okra and tomatoes

  1. combine milk and cajun seasoning

  2. dry catfish and place in milk

  3. combine panko, flour, pepper and paprika

  4. dredge catfish in flour mixture

  5. place on sprayed sheet pan and bake in 350 oven until fish starts to flake

  6. combine okra, tomato and onion and stew or steam until okra is tender.

  7. season as desired

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 432.3g
Amount Per Serving
Calories
451
Calories from Fat
119
% Daily Value*
Total Fat
13.2g
20%
Saturated Fat
2.7g
14%
Trans Fat
0.0g
Cholesterol
70mg
23%
Sodium
316mg
13%
Potassium
1105mg
32%
Total Carbohydrates
50.7g
17%
Dietary Fiber
7.0g
28%
Sugars
9.5g
Protein
32.7g
Vitamin A 166% Vitamin C 110%
Calcium 20% Iron 27%
* 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
  • High in phosphorus
  • High in selenium
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin B12
  • Very high in vitamin C
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