Recipe Details

Baked Catfish

Number of Servings: 4

Serving Size: 1 fish fillet

An old Southern favorite, this breaded catfish is baked, not fried, to save calories and fat. Serve with Southern Corn Bread and Best-Ever Coleslaw for a real down-home picnic.

Name: Amount:
catfish or ocean perch fillets (1 lb total) 4
pieces white bread, crumbled, or 1 cup fresh bread crumbs 2
grated Romano or Parmesan cheese 2 Tbsp
chopped fresh basil or oregano 2 tsp
salt 0.50 tsp
ground black pepper 0.25 tsp
egg beaten, or 1/4 cup egg substitute 1
low-fat (1%) buttermilk 0.25 cup

Preheatoven to 400°F. Prepare a baking pan with nonstick pan spray. In a pie pan or shallow dish, mix the bread crumbs, cheese, basil or oregano,salt, and pepper. Set aside.


In another pie pan or dish, combine the egg and buttermilk. Dip each fish fillet first in the milk mixture, then in the crumb mixture to coat both sides with crumbs.


Arrange the fillets in 1 layer in the baking pan. Bake 15 to 20 minutes, until the fish flakes easily with a fork.

Nutritional Information (per serving)
Calories 225
Calories from Fat 98
Total Fat 11g
Saturated Fat 3g
Cholesterol 121mg
Sodium 518mg
Potassium n/a
Carbohydrates 7g
Dietary Fiber 0g
Sugars 1g
Protein 23g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 1/2 Starch 1/2 Monosaturated Fat 3 Lean Meats Total