Cajun Pecan-Crusted Catfish

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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.

Cajun Pecan-Crusted Catfish
Nutritionist Tested & Approved

Time: 40 minutes (15 minutes prep)

Ingredients
  • 1/2 cup nonfat buttermilk

  • 1/4 teaspoon hot sauce, such as Tabasco, or 1/8 teaspoon cayenne pepper, or to taste

  • 1/2 teaspoon dried oregano

  • 1/2 teaspoon chili powder

  • 1/4 teaspoon garlic salt

  • 2 cups cornflakes

  • 1/2 cup pecan pieces

  • 1 pound catfish fillets, about 1 inch thick, cut into 4 portions

Directions
  1. Preheat oven to 375°F. 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.


Nutritional Facts

Servings
4
Calories
302
Carbohydrates
17g
Cholesterol
63mg
Dietary Fiber
3g
Fat
17g
Monounsaturated Fat
8g
Potassium
438mg
Protein
21g
Saturated Fat
2g
Sodium
240mg
Bonus
Selenium (21% daily value)
Carbohydrate Servings
1
Exchanges
1 starch
3 lean meat
1 fat

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main dish EatingWell Meal Plan catfish fish and seafood

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