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Cornmeal-Coated Baked Catfish with Italian Tomato Sauce (catfish recipes)

 

Ingredients

Servings: 4 | Preparation time: 45 minutes

 

Tomato Sauce

1 teaspoon olive oil

1 small onion, chopped

2 tablespoons grated carrot

1 medium garlic clove, minced

8-ounce can no-salt-added tomato sauce

2 tablespoons snipped fresh Italian (flat-leaf) parsley

1/2 teaspoon dried oregano, crumbled

1/4 teaspoon crushed red pepper flakes

 

Catfish

1/3 cup fat-free or low-fat buttermilk

1 tablespoon fresh orange juice

1 teaspoon grated orange zest

1/2 cup yellow cornmeal

1 medium Anaheim pepper, seeded and ribs discarded, finely chopped

1/4 teaspoon salt

Vegetable oil spray

4 catfish fillets (about 4 ounces each)

 

Nutrition Facts

 

Calories 257

   Calories from fat 88

Total Fat 10 g

   Saturated Fat 2.1 g

Cholesterol 66 mg

Sodium 234 mg

Carbohydrate 19 g

   Dietary Fiber 3 g

   Sugar 7 g

Protein 22 g

Cooking Methods

  1. For the sauce, heat a medium nonstick skillet over medium heat. Pour in the oil and swirl to coat the bottom. Cook the onion, carrot and garlic for 2 to 3 minutes, or until the onion is tender, stirring occasionally.
  2. Stir in the remaining sauce ingredients. Increase the heat to medium high and bring to a boil. Reduce the heat and simmer, partially covered, for 20 minutes. Meanwhile, preheat the oven to 450F.
  3. In a shallow dish or pie pan, whisk together the buttermilk and orange juice.
  4. In another shallow dish or pie pan, stir together the orange zest, cornmeal, Anaheim pepper and salt. Place the dishes side by side.
  5. Lightly spray an 11 X 7 X 2-inch baking pan with vegetable oil spray. Set beside the cornmeal mixture.
  6. Rinse the fish and pat dry with paper towels. Dip the fish into the buttermilk mixture, turning to coat. Roll the fish in the cornmeal mixture, shaking off any excess. Place the fish in a single layer in the baking pan. Lightly spray the top of the fish with vegetable oil spray.
  7. Bake, uncovered, for 12 to 15 minutes, or until the top coating is slightly crisp and the fish flakes easily when tested with a fork.
  8. To serve, place the fish on plates. Pour about 2 tablespoons sauce over each serving.

Fun Facts / Cooking Tips

Cooking Tips, Kitchen Tips and Fun Facts

This catfish recipe with a hint of orange in its cornmeal coating partners well with oregano-infused tomato sauce.

 

 

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