Cajun Pecan-Crusted Catfish

Cajun Pecan-Crusted Catfish

Makes: 4 servings
Active Time: 15 minutes
Total Time: 40 minutes

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.

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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

Preparation

  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.

Nutrition Facts

  • Servings Per Recipe 4
  • Amount Per serving
  • Calories 302
  • % Daily values *
  • 26% Total Fat 17g
    • 10% Saturated Fat 2g
    • Trans Fat 0g
    • Monounsaturated Fat 8g
  • 21% Cholesterol 63mg
  • 13% Potassium 438mg
  • 10% Sodium 240mg
  • 6% Total Carbohydrate 17g
    • 12% Dietary Fiber 3g
    • Sugars 3g
  • 42% Protein 21g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g

Recipe by EatingWell.com

© Meredith Corporation. All rights reserved. Used with permission.

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