Cajun Pecan-Crusted Catfish

Cajun Pecan-Crusted Catfish

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

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 15 min 40 min

Directions

Ingredients

  • 1/2 cup nonfat plain yogurt
  • 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

Cooking Instruction

Step 1

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

Step 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.)

Step 3

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

Step 4

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


Nutrition

  • Serving: Per serving
  • Calories: 307
  • Carbohydrates: 17g
  • Fat: 19g
  • Protein: 21g
  • Dietary Fiber: 3g
  • Saturated Fat: 3g
  • Monounsaturated Fat: 9g
  • Cholesterol: 54mg
  • Potassium: 432mg
  • Sodium: 187mg
  • Exchanges: 1 starch, 3 lean meat, 1 fat
  • Carbohydrate Servings:

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