Fish and Shellfish: Fish Dishes: Oven Fried Catfish

Delicious oven fried catfish, without the extra calories, fat or carbs!

Author: Angela Cunningham, Member
Date: January 11, 2012

Suggestions: Make sure that you spray your pan with a cooking spray. Also, once your fish is coated, spray with the cooking spray.

Serves: 4 person(s)

Preparation Time: 10 mins
Cooking Time: 20 mins


    1 cup finely ground corn flakes
    1 tsp salt
    1 tsp cayenne pepper
    1/4 tsp garlic powder
    4 catfish fillets (about 4 oz. each), (or 1 whole catfish, about 1-lb.)
    1 butter-flavored cooking spray, as needed


    Preheat oven to 375°F.

    In a flat dish or pan, combine ground corn flakes, salt, cayenne and garlic powder. Coat catfish with mixture, shaking off excess mixture, then spray the coated fish with cooking spray.

    Spray cookie sheet with cooking spray. On cookie sheet, place coated catfish in a single layer and place in preheated oven. Oven-fry until golden brown, about 15 to 20 minutes or until done, depending on the size of the fish. Remove cooked fish and blot on paper towels.


    Can add up to 2 teaspoons of salt or salt substitute to recipe, and/or substitute any white fish for the catfish, if desired.

    Serving suggestions are not included in nutritional analysis.

Nutritional Information
(Per Serving)

Calories:183 cals
Kilojoules:766 kJ
Fat:8.0 g
Carbohydrates:6.6 g
Protein:18.0 g
Cholesterol:0.0 mg
Sodium:581 mg
Saturated Fat:0.0 g
Fiber:0.2 g
Calcium:5.0 mg
Total Sugars:0.5 g

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