Oven Fried Catfish
|Seasoning mix||To Taste|
|Garlic powder||1 1⁄4 Teaspoon|
|Onion powder||1 Teaspoon|
|Dried basil leaves||1 Teaspoon|
|Sweet paprika||1⁄2 Teaspoon|
|Black pepper||1⁄2 Teaspoon|
|Pepper white||1⁄2 Teaspoon|
|Dried oregano leaves||1⁄2 Teaspoon|
|Ground cumin||1⁄2 Teaspoon|
|Catfish fillets||5 Ounce (Fresh)|
|Toasted bread crumbs||1⁄2 Cup (8 tbs)|
|Finely chopped fresh parsley||2 Tablespoon|
|Finely sliced green onions||3 Tablespoon|
|Olive oil||1 Tablespoon|
Combine the seasoning mix ingredients in a small bowl.
Sprinkle all surfaces of the fish evenly with 4 teaspoons of the seasoning mixture.
Preheat the oven to 450°.
Combine the bread crumbs, parsley, green onions, and remaining seasoning mix in a bowl.
Add the oil and mix it in with your fingers until the crumbs are moist.
Dredge the fish fillets, one at a time, in the bread crumb mixture, pressing down gently on each side.
Shake off any excess crumbs.
Place the seasoned fish on a nonstick baking sheet, presentation side up, and cook 6 minutes.
Turn the fish over and cook 6 minutes.
Turn over one more time and cook until done, about 4 minutes more.
Serving size: Complete recipe
Calories 429 Calories from Fat 211
% Daily Value*
Total Fat 23 g35.5%
Saturated Fat 4.1 g20.7%
Trans Fat 0 g
Cholesterol 56.3 mg18.8%
Sodium 2302.7 mg95.9%
Total Carbohydrates 33 g11.1%
Dietary Fiber 9 g36.2%
Sugars 5.8 g
Protein 26 g51.2%
Vitamin A 107.2% Vitamin C 115.3%
Calcium 30.9% Iron 47.9%
*Based on a 2000 Calorie diet