Serves: 4
Protein: ~35–40g per serving
🛒 Ingredients
- 4 catfish fillets (about 6 oz each)
- 1 cup low-fat buttermilk (or regular)
- ½ cup cornmeal
- ½ cup high-protein flour (or all-purpose)
- 1 tsp paprika
- 1 tsp garlic powder
- ½ tsp onion powder (optional)
- ½ tsp black pepper
- ¾ tsp salt
- ¼ tsp cayenne pepper (optional, for heat)
- 1 tbsp olive oil or avocado oil (for pan or oven)
- Cooking spray (if air frying)
👩🍳 Instructions
- Soak the Catfish
- Place catfish fillets in a shallow dish.
- Pour buttermilk over the fish, making sure it’s fully coated.
- Let soak for 30 minutes in the refrigerator to tenderize and remove any fishy taste.
- Prepare the Coating
- In a shallow dish, mix cornmeal, flour, paprika, garlic powder, onion powder, salt, pepper, and cayenne.
- Coat the Fish
- Remove fillets from buttermilk, letting excess drip off.
- Dredge each fillet in the cornmeal mixture, pressing gently to coat evenly.
🔥 Cooking Options
Pan-Seared (Classic & Juicy)
- Heat oil in a skillet over medium-high heat.
- Cook fillets 3–4 minutes per side until golden brown and internal temp reaches 145°F (63°C).
Oven-Baked (Lighter Option)
- Preheat oven to 425°F (220°C).
- Place coated fillets on a lined baking sheet.
- Lightly spray tops with oil.
- Bake 15–18 minutes, flipping once.
Air Fryer (Extra Crispy, Minimal Oil)
- Preheat air fryer to 400°F (205°C).
- Spray basket and fish lightly with oil.
- Cook 10–12 minutes, flipping halfway.
📊 Approximate Nutrition (per serving)
- Calories: ~350–400
- Protein: ~35–40g
- Carbs: ~20g
- Fat: ~12g