Low Fat Southern Fried Catfish Fillet

Craving classic Southern flavors without the extra calories? This Low Fat Southern Fried Catfish Fillet recipe is the perfect healthy twist on a traditional favorite! Each catfish fillet is coated in a tantalizing blend of golden cornmeal, whole wheat flour, and aromatic spices like paprika, garlic powder, and onion powder, then baked to perfection for a light, crispy crust. Infused with a tangy kick from low-fat buttermilk and hot sauce, these fillets deliver all the indulgent taste of fried catfish without the guilt. Ready in just 35 minutes and baked instead of fried, this heart-healthy dish is ideal for weeknight dinners or entertaining guests. Pair your southern-style meal with steamed vegetables, a fresh salad, or a light coleslaw for a balanced and irresistible plate. Create a crowd-pleasing meal that’s bursting with flavor, all while keeping it low fat!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces catfish fillets
• 1 cup low-fat buttermilk
• 2 tablespoons hot sauce
• 1 cup yellow cornmeal
• 0.5 cup whole wheat flour
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon ground black pepper
• 0.5 teaspoon salt
• 0 as needed non-stick cooking spray

Directions

Step 1

Preheat your oven to 425°F (220°C). Line a baking sheet with aluminum foil and place a wire rack on top. Spray the wire rack lightly with non-stick cooking spray.

Step 2

In a shallow bowl, combine the low-fat buttermilk and hot sauce. Stir until well mixed.

Step 3

In another shallow dish, mix together the yellow cornmeal, whole wheat flour, paprika, garlic powder, onion powder, ground black pepper, and salt.

Step 4

Pat the catfish fillets dry with paper towels. Dip each fillet into the buttermilk mixture, making sure it is fully coated, then dredge it in the cornmeal mixture. Press gently to ensure the coating adheres well to the fish.

Step 5

Place the coated catfish fillets onto the prepared wire rack. Lightly spray the tops of the fillets with non-stick cooking spray to help them crisp up during baking.

Step 6

Bake the catfish in the preheated oven for 18-20 minutes, or until the coating is golden brown and the fish flakes easily with a fork. Be sure to turn the fillets over halfway through cooking for even crispness.

Step 7

Serve the freshly baked southern fried catfish fillets immediately with your favorite low-fat sides, such as steamed vegetables or a light coleslaw.

Nutrition Facts

Serving size	(898.3g)

Amount per serving	% Daily Value*
Calories	1308.9

Total Fat 21.4g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat g
Cholesterol 290.0mg	0%
Sodium 2376.7mg	0%
Total Carbohydrate 181.4g	0%
Dietary Fiber 20.3g	0%
Total Sugars 13.5g
Protein 102.1g	0%

Vitamin D 127.0IU	0%
Calcium 376.9mg	0%
Iron 9.1mg	0%
Potassium 2155.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 14.5%

Protein: 30.8%

Carbs: 54.7%