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Quick Cajun Catfish Recipe

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


Submitted by joycekk

Makes 4 servings



http://www.eatingwell.com/recipes/quick_cajun_catfish.html

Recipe Ingredients for Quick Cajun Catfish

1/4 cup egg substitute
2 teaspoons Dijon mustard
1/2 cup cornmeal
1 teaspoon salt
1 teaspoon paprika
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon dried thyme
1/2 teaspoon cayenne pepper
1/2 teaspoon freshly ground pepper
4 catfish fillets, (1 1/4 pounds; see Tip)
4 lemon wedges

Recipe Directions for Quick Cajun Catfish

  1. Preheat broiler. Lightly oil a wire rack large enough to hold fish in a single layer. Place the rack on a baking sheet.

  2. Whisk buttermilk and mustard in a medium bowl until smooth. Combine cornmeal, salt and paprika, onion powder, garlic powder, thyme, cayenne pepper and black pepper in a shallow dish. Dip each fillet in the buttermilk mixture, turning to coat. Transfer to the cornmeal mixture, turning to coat completely. Place the fillets on the prepared rack; they should not touch.

  3. Broil 4 inches from the heat source until the fish is opaque in the center, about 3 minutes per side. Serve hot with lemon wedges.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 204.0g
Amount Per Serving
Calories
295
Calories from Fat
122
% Daily Value*
Total Fat
13.5g
21%
Saturated Fat
2.5g
12%
Trans Fat
0.0g
Cholesterol
75mg
25%
Sodium
729mg
30%
Potassium
653mg
19%
Total Carbohydrates
14.0g
5%
Dietary Fiber
1.8g
7%
Sugars
0.8g
Protein
28.5g
Vitamin A 11% Vitamin C 10%
Calcium 3% Iron 15%
* 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
B+
  Good points
  • Very low in sugar
  • High in phosphorus
  • High in selenium
  • High in thiamin
  • Very high in vitamin B12
  •   Bad points
  • High in sodium
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