Cornmeal-Battered Oven-Fried Catfish
5
Points®
Total time: 30 min • Prep: 15 min • Cook: 15 min • Serves: 4 • Difficulty: Easy
For a classic dinner at its simplest, serve this dish over mesclun greens tossed with a little rice vinegar.
Ingredients
Yellow cornmeal
½ cup(s)
Smoked paprika
1 tsp(s)
Dried thyme
1 tsp(s)
Table salt
1 tsp(s)
Celery seed
½ tsp(s)
Onion powder
½ tsp(s)
Garlic powder
½ tsp(s)
Black pepper
½ pinch(es), freshly ground
Fat-free skim milk
½ cup(s)
Cooking spray
2 spray(s), (5 one-second sprays per serving)
Uncooked catfish fillet
1 pound(s), cut into 4 pieces
Asparagus
1 pound(s), steamed
Lemon
1 medium, quartered
Instructions
1
Preheat oven to 220°C (425°F).
2
Mix cornmeal, paprika, thyme, salt, celery seeds, onion powder, garlic powder and pepper together in a shallow soup bowl. Pour milk into another shallow soup bowl.
3
Coat a large nonstick baking sheet with cooking spray. Dredge fillets first in milk, then in cornmeal mixture, coating both sides and pressing cornmeal mixture gently to adhere. Place coated fillets on baking sheet and lightly spray each with cooking spray.
4
Bake until cooked through, about 15 minutes. Let stand at room temperature 2 minutes before serving. Serve with lemon wedge. Yields 1 fillet and 1/4 of asparagus per serving.
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