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Cajun Baked Catfish Fillets Easy Recipe.
Catfish is a good source of vitamins, minerals, folate and dietary fiber, as well as low-fat protein, selenium and carbs. Nutritional values for 4 oz (114 gr) of raw, edible portions: Calories 110, Calories From Fat 25, Total Fat 3g, Saturated Fat 0.5g, Cholesterol 60mg, Sodium 70mg, Total Carbohydrates 0g, Protein 21g, heart-healthy omega-3 fatty acids 0.76g. Excellent source of: Phosphorus (344.53mg), and Vitamin B12 (3.29mcg), Good source of Niacin (2.71mg), Potassium (474.87mg), Selenium (16.21mcg), and Thiamin (0.25mg). Omega-3 fatty acids is associated with reduction in blood pressure and reduced risk for certain cancers, inflammatory conditions such as rheumatoid arthritis, and even mental decline.
Baked Catfish Recipe - Easy and delicious Cajun Recipe how to bake catfish fillets with egg substitute, cornflake crumbs, and Cajun seasoning.
Ingredients:
- 2 fresh Catfish fillets, (1/2 lb each)
- 1 cup cornflake crumbs
- 1/2 cup egg substitute
- 1 tsp Cajun seasoning
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Serves/Makes: 2
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How to cook Cajun Baked Catfish Fillets:
- Wash the pieces of fish thoroughly under cold running water.
- Place the pieces of fillets in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, drain it well.
- Preheat the oven to 400°F.
- Mix the cornflake crumbs and Cajun seasoning in a shallow pie plate.
- Put the egg substitute in another shallow plate.
- Spray a baking sheet or pan with vegetable oil spray.
- Dip the fillets in the egg substitute, then roll in cornflake crumbs.
- Place on the baking sheet and spray the fillets lightly with the vegetable oil spray.
- Bake about 25 minutes, or until crispy and flaky.
- Turn over when half done to brown and crisp both sides nicely.
Notes:
This Cajun Baked Catfish Fillets is a very affordable dish. It is delicious, simple, quick and very easy to cook. Could be prepared for less than half an hour.
This recipe for Cajun Baked Catfish Fillets serves/makes: 2
Main Ingredient: Catfish
Preparation Method: Baked
Cuisine: Cajun
How to fillet Catfish
Make two small cuts in the skin just below the head where the muscles connect to the head. Use pliers to peel the skin from head to tail. Run the knife down one side of the spine to start the fillet. Pull the meat away from the fish very gently. Simultaneously run the knife down the cut as you are pulling. Cut across it just above the tail, which will separate it from the body partially. Continue to run the knife down the other side while cutting around the bones. Find the belly area and gently pull it away while continuously running the knife down your cut. The meat will eventually pull away completely.
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