Easy Recipe for Curry Catfish, a Healthy Seafood Dinner
Curry Catfish for a Healthy Eating
Baking is a Healthier Cooking Option
Catfish is one of the most popular fish choices in the United States, especially in the southern states.
Usually prepared by coating with cornmeal and deep frying or pan frying, catfish is best known as a "soul food" item served with cornbread, collard greens and potato salad. The tenderness of catfish surrounded by the crispy crust provides the unmistakable taste of traditional catfish. Many Americans look forward to the fried catfish at home or made to order at carry-out or dine-in restaurants.
Baked curry catfish offers a healthier method of preparation for those who love the distinct taste of this flakey white fish but are in search of an alternative to frying. This baking method used in this recipe still offers the crispy taste on the edges while avoiding the excess oil of deep frying.
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Benefits of Eating Catfish
There are several benefits of eating catfish, whether baked or fried. It is a nutritious and healthy fish for health-conscious seafood lovers for the following reasons:
- A lean, inexpensive fish
- Low in calories and fat
- Low in mercury and PCBs (listed as one of the safest fish to eat; NOT listed as a fish that is overfished, farmed, or caught using methods that are harmful to marine life of the environment)
- Contains omega-3 (low) and omega-6 (high) fatty acids
- High in Vitamin B-12 (more than 100% of daily needs are met in an 8-ounce adult serving)
- High in protein, phosphorus, selenium, monounsaturated fats, niacin, thiamin and potassium
- Promotes increased cardiovascular health
Raw Catfish Fillets
Savory Ingredients for a Tasty Baked Curry Catfish Dinner
Seasoned and Ready to Bake
Cook Time and Servings
- 3 (6-8 ounce) catfish fillets
- 3 heaping teaspoon Lalah's curry powder
- 1/2 teaspoon garlic powder, (or 2 garlic cloves, chopped)
- under 1/4 teaspoon cumin
- under 1/4 teaspoon black pepper
- under 1/4 teaspoon Jamaica allspice
- 1 teaspoon thyme leaves
- 1 teaspoon McCormick's Salt-Free All Purpose Seasoning
- 1/2 teaspoon sea salt
- Pam Cooking Spray
Preparation and Baking Instructions
- Preheat oven to 450 degrees. Rinse catfish fillets with water and ReaLemon brand lemon juice. Cover fillets with all seasonings ensuring thorough coverage by rubbing herbs and spices into the top and bottom of fillets.
- Lay catfish fillets in a shallow glass baking dish coated with Pam cooking spray. Coat tops of fillets with generous spurts of "I Can't Believe It's Not Butter" spray. Place in oven for 20 to 25 minutes or until edges of fillets begin to crisp. Serve with choice of white or brown rice, salad or vegetable and fried plantain.
Baked Curry Catfish is Tasty and Full of Flavor
Would You Try Curry Catfish?
Questions & Answers
© 2012 Janis Leslie Evans