Diabetic Southern โFriedโ Catfish (Low-Carb & Crispy)
โ Why This Version Works
- No cornmeal or white flour
- Low net carbs
- High protein
- Can be air-fried or oven-fried (less oil = better glucose control)
๐ Ingredients (Serves 4)
- 4 catfish fillets (about 4โ6 oz each)
- ยฝ cup almond flour
- ยผ cup finely grated Parmesan cheese
- 1 tsp paprika
- ยฝ tsp garlic powder
- ยฝ tsp onion powder
- ยฝ tsp black pepper
- ยฝ tsp Cajun seasoning (salt-free if possible)
- 1 egg
- 1 tbsp water
- 1โ2 tbsp olive oil spray (or avocado oil spray)
Optional: pinch cayenne for heat
๐ฉโ๐ณ Instructions
1๏ธโฃ Prep the Fish
- Pat fillets dry (very important for crispiness).
- Lightly season with salt and pepper.
2๏ธโฃ Prepare Coating
In a shallow bowl, mix:
- Almond flour
- Parmesan
- All seasonings
In another bowl:
- Whisk egg + water.
3๏ธโฃ Coat
- Dip fish in egg wash.
- Press into almond flour mixture until fully coated.
๐ฅ Cooking Options
โ Air Fryer (Best for Diabetes)
- Preheat to 375ยฐF (190ยฐC).
- Lightly spray fish with oil.
- Cook 10โ12 minutes, flipping halfway.
- Internal temp: 145ยฐF (63ยฐC).
โ Oven Method
- Bake at 400ยฐF (200ยฐC) for 15โ18 minutes.
- Broil last 2โ3 minutes for extra crisp.
โ Pan Fry (If Preferred)
- Use minimal avocado oil.
- Medium heat, 3โ4 minutes per side.
- Avoid deep frying.
๐ Estimated Nutrition (Per Serving)
- Net Carbs: 3โ5g
- Protein: 28โ32g
- Healthy fats help reduce glucose spike
๐ฅ Diabetic-Friendly Sides (Instead of Fries)
- Collard greens
- Steamed green beans
- Cabbage slaw (no sugar dressing)
- Cauliflower mash
๐ฉบ Blood Sugar Tip
Avoid traditional hushpuppies and sweet tea โ they cause major spikes. Pair with fiber-rich vegetables for better glucose control.
If youโd like, I can also give:
- A version using whole wheat cornmeal (moderate carb)
- A baked crispy cornmeal diabetic option
- Or a full diabetic Southern dinner plate plan
