Baked Cajun Catfish

Baked Cajun Catfish is a flavorful and healthier alternative to fried fish. Catfish fillets are seasoned with a spicy Cajun blend and baked until crispy. This dish is quick to prepare and pairs well with a variety of sides, making it a delicious and easy choice for any meal.

Baked Cajun Catfish

Ingredients:

  • 4 catfish fillets
  • 1 tablespoon olive oil
  • 2 tablespoons Cajun seasoning
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon dried thyme
  • 1 lemon, for garnish
  • Fresh parsley, chopped, for garnish

Directions:

  1. Preheat oven to 400°F (200°C).
  2. In a small bowl, mix together the Cajun seasoning, garlic powder, onion powder, black pepper, and dried thyme.
  3. Brush both sides of the catfish fillets with olive oil and then rub the seasoning mix over the catfish.
  4. Place the seasoned catfish fillets on a baking sheet lined with parchment paper.
  5. Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork.
  6. Serve the baked catfish garnished with slices of lemon and a sprinkle of chopped fresh parsley.

Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes

Kcal: 220 kcal | Servings: 4 servings

Variations and Tips for Baked Cajun Catfish

Variations:

  1. Seasoning Adjustments: Customize the spice blend by adding herbs like thyme or oregano, or adjust the heat by increasing or decreasing the amount of cayenne pepper.
  2. Breadcrumb Coating: For added texture, coat the fillets in a mixture of panko breadcrumbs and Cajun seasoning before baking.
  3. Different Fish: Try using other mild fish like tilapia or trout if catfish isn’t available.
  4. Sauce: Serve with a tangy remoulade or a squeeze of lemon for extra flavor.

Tips:

  1. Preheat the Oven: Ensure your oven is fully preheated to get a crispy crust.
  2. Use a Baking Rack: Place the fillets on a baking rack over a sheet pan to allow air circulation and achieve even crispiness.
  3. Dry the Fish: Pat the fillets dry with paper towels before seasoning to help the spices adhere better.
  4. Check for Doneness: The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

To store Baked Cajun Catfish:

  1. Cool Down: Allow the catfish to cool to room temperature before storing.
  2. Refrigerate: Place the fish in an airtight container or wrap it tightly with plastic wrap or aluminum foil. Store in the refrigerator for up to 3-4 days.
  3. Freeze (Optional): For longer storage, wrap the cooled catfish in plastic wrap and then aluminum foil, or place it in a freezer-safe bag. It can be frozen for up to 2-3 months. To reheat, thaw in the refrigerator overnight and then bake or reheat gently to avoid drying it out.

Always reheat to an internal temperature of 165°F (74°C) to ensure safety.

The nutritional information for Baked Cajun Catfish can vary based on the specific recipe and portion size, but a typical serving of one medium fillet (about 4 ounces) without additional sides or sauces might have the following approximate values:

  • Calories: 150-200
  • Protein: 20-25 grams
  • Fat: 4-7 grams
  • Saturated Fat: 1-2 grams
  • Carbohydrates: 0-2 grams
  • Fiber: 0-1 gram
  • Sodium: 300-500 milligrams (depending on the amount of Cajun seasoning used)

For a more accurate assessment, consider using a nutrition calculator with your specific recipe ingredients.

Leave a Reply

Your email address will not be published. Required fields are marked *