Directions:
- Pre-heat oven to 425 degrees. Coat a baking sheet with cooking spray.
- In a shallow bowl combine the cornmeal with all the powdered spices listed. In a second bowl add the milk and hot sauce (if desired).
- Dredge the cleaned catfish fillets in the milk, then dip into the cornmeal coating on both sides. You may need to press down a bit to make sure the cornmeal adheres to the fish.
- Place the coated fillets on the baking sheet and give the tops a light shot of cooking spray for crispness.
- Bake for 15 minutes, until cooked through. Remove from oven and let cool for a minute before serving.
- Plate with 1/4 asparagus and a lemon wedge.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 163.21 Kcal (683 kJ) | ||
| Calories from fat | 40.05 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.45g | 7% | |
|---|---|---|---|
| Cholesterol | 20.73mg | 7% | |
| Sodium | 392.09mg | 16% | |
| Potassium | 466.19mg | 10% | |
| Total Carbs | 22.55g | 8% | |
| Sugars | 4.48g | 18% | |
| Dietary Fiber | 4.46g | 18% | |
| Protein | 9.91g | 20% | |
| Vitamin C | 14.9mg | 25% | |
| Iron | 3.5mg | 19% | |
| Calcium | 91.2mg | 9% | |
| Amount Per 100 g | |||
| Calories | 79.68 Kcal (334 kJ) | ||
| Calories from fat | 19.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.17g | 7% | |
|---|---|---|---|
| Cholesterol | 10.12mg | 7% | |
| Sodium | 191.42mg | 16% | |
| Potassium | 227.59mg | 10% | |
| Total Carbs | 11.01g | 8% | |
| Sugars | 2.19g | 18% | |
| Dietary Fiber | 2.18g | 18% | |
| Protein | 4.84g | 20% | |
| Vitamin C | 7.3mg | 25% | |
| Iron | 1.7mg | 19% | |
| Calcium | 44.5mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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