Cajun Pecan-Crusted Catfish

By Logo inline

Here, catfish fillets are coated in a spicy melange of cornflakes and pecans and baked for a traditional yet surprisingly healthy take on a battered bayou favorite.

Nutritionist Tested & Approved
Ingredients
  • Total Time: 40 minutes

  • 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. 4 servings

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

  3. 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.)

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

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


Nutritional Facts

Servings
4
Per serving
Calories
302
Carbohydrates
17g
Fat
17g
Saturated Fat
2g
Monounsaturated Fat
8g
Protein
21g
Cholesterol
63mg
Dietary Fiber
3g
Potassium
438mg
Sodium
240mg
Added Sugars
0g
Exchanges
1 starch
3 lean meat
1 fat
Carbohydrate Servings
1

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

bake eatingwell winter super bowl summer spring southern/soul moderate main dish kid-friendly housewarming food processor fall entertainment cajun-creole fish and seafood