This easy, no-mess weeknight dish simply requires spreading a bit of mustard over catfish fillets, sprinkling them lightly with a garlicky paprika-cornmeal mixture, and popping them in the oven.
Recipe information
Yield
serves 4, 3 ounces fish per serving
Ingredients
Preparation
Step 1
Preheat the oven to 450°F.
Step 2
Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray. Place the fish on the foil so the fillets don’t touch. Spread the mustard over the tops.
Step 3
In a small bowl, stir together the cornmeal, paprika, and garlic powder. Sprinkle over the fish.
Step 4
Bake for 15 minutes, or until the fish flakes easily when tested with a fork. Remove from the oven. Sprinkle with the salt, and then with the parsley and hot-pepper sauce.
nutrition information
Step 5
(Per Serving)
Step 6
Calories: 127
Step 7
Total Fat: 3.5g
Step 8
Saturated: 1.0g
Step 9
Trans: 0.0g
Step 10
Polyunsaturated: 1.0g
Step 11
Monounsaturated: 1.0g
Step 12
Cholesterol: 66mg
Step 13
Sodium: 151mg
Step 14
Carbohydrates: 4g
Step 15
Fiber: 1g
Step 16
Sugars: 0g
Step 17
Protein: 19g
Step 18
Dietary Exchanges
Step 19
3 Very Lean Meat
