Janis loves to occasionally post original recipes, influenced by the creative cooking skills inherited from her mother and aunts.
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 followed by 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 mark of this traditional dish. 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. The baking method used in this recipe still offers the crispy taste on the edges while avoiding the excess oil of deep-frying.
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 because it is:
- 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)
- A good source of 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
- A good way to promote increased cardiovascular health
- 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
Cook Time and Servings
|Prep time||Cook time||Ready in||Yields|
3 servings (6-8 ounce each)
- Preheat the oven to 450 degrees.
- Rinse the fillets with water and ReaLemon brand lemon juice. Cover the fillets with all seasonings, ensuring thorough coverage by rubbing herbs and spices into the top and bottom of the fillets.
- Lay the 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 the baking dish in the oven for 20 to 25 minutes or until edges of fillets begin to crisp. Serve with choice of white or brown rice, lettuce and tomato salad or vegetable and fried plantain.
Would You Try Curry Catfish?
© 2012 Janis Leslie Evans