Instead, just use eggs or egg whites and the breading will still stick. Heavily spray a large non-stick baking pan with non-stick cooking spray. 4 large catfish fillets Healthier recipes, from the food and nutrition experts at EatingWell. Tomatillos provide a distinctive tart flavor to a super-easy salsa that cooks with the catfish. Purchased Cajun or Creole seasoning flavors both the catfish and vegetables in this 30-minute dinner. Here we use plenty of fresh cilantro to make a brightly flavored pesto to serve over simple sautéed fish fillets. Baked catfish is oven-roasted and garnished with herbs and peppers for a tasty, healthy, low carb dish! Catfish is a staple in Nigerian cuisine. Rinse one catfish fillet under warm water. Feel free to use farmed catfish in this recipe: catfish are omnivorous, so they have a lighter environmental impact than farmed species that need to be fed pellets made from other fish. Place fillets in hot skillet; cook 2 minutes. Lay inside the baking dish. This recipe works best with thicker fillets. Instead of using eggs, switch them out for egg whites for a healthy catfish recipe. Then, bake the fish in the oven in a shallow baking dish that is coated in non-stick coating spray as in the healthy catfish recipe above. Use of this site constitutes acceptance of our Terms of Use, and Privacy Policy. Baking your catfish is much easier, with no worry of oil getting everywhere. Egg whites. Baking produces fewer calories and carbohydrates when compared to other methods of cooking, such as pan-frying or deep frying. Grilled Catfish Recipes: Easy Hands-Off Cooking Catfish Methods. This fast tartar sauce comes together in just 10 minutes and makes a great topping for simple sautéed fish fillets. Then, dip the fillet in the wet mixture until thoroughly coated. After all catfish are laying in the baking dish, put it in the oven. This one-pot jambalaya recipe is ready in 45 minutes. While milk might help, it is not necessary. The purpose behind milk in these recipes is for the breading to stick to the catfish fillet to give it a delicious coating. Serve with black beans and brown rice. It can also be used in place of butter in other parts of the recipe as well. Any ham adds flavor to the hash, but we think a higher-quality smoked ham will give you the biggest flavor-bang for your buck. https://www.delish.com/.../a26595303/best-baked-catfish-recipe Catfish have a mild flavor and firm flesh--both of which serve as tasty counterpoints to the tangy, rosemary-seasoned sauce in this recipe. Preheat oven to 400 degrees. Serve with a poached egg on top and a green salad. The relish is also good with halibut or tuna. Unsubscribe at any time. Combine all dry ingredients in a shallow mixing bowl. Most recipes call for eggs because they help the batter stick better to the catfish fillet. Serve with udon noodles (or brown rice) and sauteed broccoli with ginger. Flip fillets and cook 2 to 3 minutes. It’s easy, delicious and healthy. Serve with brown rice. The cooked butter-and-flour mixture, also called a brown roux, gives the sauce a nutty flavor. Catfish is paired with spicy Italian turkey sausage, aromatic vegetables, spices and brown rice in this southern-inspired meal. Here, the fillets are coated in a spicy mélange of cornflakes and pecans and baked for a traditional yet surprisingly healthy take on this bayou favorite. Pour the beer and hot sauce in a large Ziploc bag and add the fish. We won't send you spam. Turkey sausage links have fewer calories and less fat than traditional pork sausage, but still deliver amazing taste to this dish. Healthy Catfish Recipes. Recipes Newest Sort by: Catfish with Sherry Vinegar Lentils EatingWell may receive compensation for some links to products and services on this website. Healthy catfish recipes are as delicious as dinner comes. We added a bit of reduced-fat sour cream and stewed tomatoes to make the sauce rich and flavorful without a lot of extra calories or fat. Whisk together milk and egg whites in a separate bowl until thoroughly mixed. Mix together the almond meal, the salt &pepper, and the spices in a shallow dish (such as a square … In this healthy catfish recipe from Louisiana native chef Donald Link, the catfish and stew are combined at the end, making for a pretty presentation and keeping the catfish nice and crispy. Cajun courtbouillon (pronounced koo-bee-yon) is a vegetable-and-fish stew recipe. Cook for approximately twenty minutes, flipping the catfish over halfway through cooking for even cooking. Try it with tomatoes too. Often, a person can simply omit the milk and the extra fat and calories that come with it. Ingredients. Simply follow the recipe as instructed, complete with breading. Healthy catfish recipes are as delicious as dinner comes. This is one unique meal you'll want to make over and over again. Though catfish is tender enough to be quickly sautéed, its firm flesh also stands up well to the grill. Unearth This Wonderful Breaded Catfish Recipe! Set aside. Preheat oven to 450°F. Don't Miss Out On Interesting Catfish Videos! Next, toss the catfish fillet in the dry mixture until covered in the mixture. This does help the breading stick better, but milk can be high in fat, sugars, and carbohydrates. Serve simple sautéed fish fillets with jalapeno-spiked pineapple salsa for a Caribbean-inspired meal. Offers may be subject to change without notice. Raita, a traditional Indian condiment consisting of cucumber and yogurt, makes a quick topping for simple sautéed fish fillets. © 2020 EatingWell.com is part of the Allrecipes Food Group. I use a pie dish to mix the cornmeal, dried thyme and dried basil. Pesto doesn't have to be made with basil. And I propose to cook the catfish, baked whole in the oven. In this healthy catfish recipe, a brush of Dijon mustard and a generous sprinkle of crushed peppercorns temper the subtle earthy flavor this fish is sometimes known for. Catfish is one of the tastiest fish around, and the Food Network chefs have recipes to make it even tastier. Catfish has a sweet, mild taste, so we flavor it with Cajun seasoning and pair it with crispy polenta. If you're on the fence about catfish, you'll be pleasantly surprised at how the pungent black bean-garlic sauce balances the fish's strong flavor. All Rights Reserved. Spray the inside of a baking dish thoroughly with a non-stick cooking spray. 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. I buy fresh catfish and where I purchase them, they don’t have small four-ounce sized fillets. For sauce: In a small saucepan, heat 1 tablespoon olive oil over medium heat. Healthier recipes, from the food and nutrition experts at EatingWell. Baking. This is one of the healthiest catfish recipes, but there are several alterations you can make to your favorite recipes to make them healthier so that you do not have to give them up. Nut-crusted fish and antioxidant-rich vegetables make this diabetic main dish both healthy and delicious. These amazing recipes and tips for healthy catfish recipes will help you cut back on carbs, be healthier, and enjoy an amazing masterpiece for the main course. Marinate in the refrigerator for 30 minutes. Find healthy, delicious catfish recipes including baked, broiled and fried catfish, and Cajun catfish. Pat dry. Sprinkle fillets evenly with 1/4 cup blackening spice mixture, pressing to adhere. Hash isn't just for corned beef. Omit milk entirely. Oven times may vary. Baking remains a great option for anyone that would like to enjoy a healthy catfish recipe. Find healthy, delicious catfish recipes including baked, broiled and fried catfish, and Cajun catfish. These amazing recipes and tips for healthy catfish recipes will help you cut back on carbs, be healthier, and enjoy an amazing masterpiece for the main course. Although the classic Cajun stew, étouffée, is usually made with crayfish, it's also delicious with catfish. Fry it, bake it or crust it! Most recipes that call for eggs to help the breading stick to the catfish fillet also call for milk to be mixed with the eggs. Serve with cheese grits and a green salad. Organic olive oil can be used in place of butter when frying catfish for a healthy catfish recipe. Catfish are done when they flake easily with a fork. Serve with toasted potato wedges and coleslaw. Add butter to skillet, and swirl to coat. This dish is best with fresh vegetables, but we were pleasantly surprised at how well it turned out with frozen okra and corn. Pour egg substitute in large shallow bowl. This catfish and sausage jambalaya recipe is one you might find in a neighborhood eatery in Creole country. 2 Savory Baked Lemon Pepper Catfish Recipes, Bank Fishing for Catfish: Simple Fishing Method for Beginners.
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