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cajun baked catfish

Cajun Baked Catfish

Catfish in a homemade Cajun spice and cornmeal crust, baked on a rack until crispy. About 30g protein.
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Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Cajun, Soul Food
Calories: 300
Ingredients Method

Ingredients
  

Fish
  • 4 catfish fillets about 1 1/2 lbs total
  • 1 large egg pasture-raised
  • 1 tbsp water
  • 2 tbsp avocado oil
Cajun cornmeal crust
  • 1/2 cup stone-ground cornmeal
  • 2 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried thyme
  • 1/2 tsp dried oregano
  • 1/2 tsp cayenne pepper
  • 1 tsp sea salt
  • 1/2 tsp black pepper
To serve
  • 1 lemon cut into wedges
  • 2 tbsp fresh parsley chopped

Method
 

  1. Heat the oven to 425 degrees. Set a wire rack on a lined baking sheet.
  2. Pat the catfish dry. Beat the egg with the water in a shallow dish.
  3. Mix the cornmeal with all the Cajun spices in a second shallow dish.
  4. Dip each fillet in the egg, let the extra drip off, then press it into the cornmeal on both sides.
  5. Set the fillets on the rack and drizzle with the avocado oil.
  6. Bake for 15 to 18 minutes until golden and the fish flakes easily. Finish with lemon and parsley.