Baked Catfish Recipe - Healthy Recipes Blog (2024)

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Baked Catfish Recipe - Healthy Recipes Blog? ›

Dip each catfish fillet in the melted butter and dredge it in the almond meal mixture. Place the coated fillets on a greased roasting rack. Spray them with oil. Bake the fish for about 15 minutes in a 450°F oven until crisp and golden on the outside and tender and opaque inside.

Soaking fish in milk or buttermilk will help remove an overly fish smell and flavor from a filet of catfish, salmon, or other fish. While you can incorporate this extra step into your preparation, it's certainly not necessary when you're making Crispy Pan-Fried Catfish.

Season catfish with salt and pepper, then dredge fish in seasoned cornmeal, pressing to coat. Step 2Place fish on prepared baking sheet and drizzle with remaining 2 tablespoons oil. Bake until golden and fish flakes easily with a fork, 15 minutes. Serve with lemon wedges.

The American Diabetes Association recommends grilling, broiling or baking catfish for the healthiest outcome. Catfish is an inexpensive and healthy protein alternative, especially for diabetics.

Catfish is low in calories and packed with lean protein, healthy fats, vitamins, and minerals. It's particularly rich in heart-healthy omega-3 fats and vitamin B12. It can be a healthy addition to any meal, though deep frying adds far more calories and fat than dry heat cooking methods like baking or broiling.

Online research had recommended letting the fish soak submerged in milk for around 20 minutes, before rinsing and cooking in your preferred fashion.

Start by seasoning the catfish fillets with some kosher salt, then cover them with buttermilk to soak for at least 10 minutes but up to 8 hours. You could also use an egg wash with beaten eggs and milk instead, but in my experience the breading sticks better with buttermilk and I love the tangy flavor.

How to Know When Catfish is Done: Cook fish until opaque and flakes easily with a fork.

It is not necessary to rinse or wash raw Siluriformes fish. Any bacteria that might be present are destroyed by cooking to lethality.

Catfish are also an excellent source of Vitamins B6 and B12, as well as potassium and selenium. All of these nutrients provide numerous health benefits such as helping to lower cholesterol levels, support a healthy immune system, regulate blood pressure, prevent certain types of cancer, and reduce the risk of stroke.

What fish should diabetics not eat? ›

Limit fish like shark, swordfish, and tilefish, as these have a higher risk of mercury contamination, advises the U.S. Food and Drug Administration. The American Diabetes Association (ADA) echoes these recommendations for people with diabetes.

Catfish isn't just about protein. It's also a rich source of omega-3 fatty acids. These heart-healthy fats play a crucial role in maintaining cardiovascular health, reducing inflammation, and even boosting brain function. Eating catfish is like a tasty strategy for taking care of your heart and mind.

"`Of all the creatures living in the water of the seas and the streams, you may eat any that have fins and scales. But all creatures in the seas or streams that do not have fins and scales--whether among all the swarming things or among all the other living creatures in the water--you are to detest.

While they are both excellent sources of protein and add to your nutrient profile, the benefits of fish tend to be slightly higher than chicken, especially when it comes to the Omega-3 content in it.

Salmon delivers a considerable amount of the daily protein one needs but in far more calories than catfish. Tilapia is also a viable choice when looking for leaner seafood options but contains fewer omega-3s than catfish. Additionally, catfish is a favorable choice no matter what stage of life you're in.

To try this trick in your home kitchen, follow Cook's Illustrated's advice: before cooking, let your fish spend about 20 minutes sitting in milk to absorb any unwanted odors. Then, simply drain the fish and pat it dry. You'll be left with fish that has a clean, sweet flavor and none of the fishy edge.

Since catfish, a bottom-feeder, can have a slightly gritty flavor, it benefits from pre-soaking in buttermilk (or just plain milk) before frying.

Before cooking, soak the fish in milk for 20 minutes

In this scenario, the protein in the milk binds with the compounds that cause that fishy odor, in essence extracting if from the fish. What's left behind is sweet-smelling, brighter flesh with clean flavor. (Just make sure you pour that milk down the drain.

In a 3-quart bowl, soak fish in milk for 15-20 minutes. The casein protein in milk binds to the trimethylamine in the fish flesh, reducing the “fishy” odor.