Baked Catfish Recipe - Healthy Recipes Blog (2024)

FAQs

What is the best cooking method for 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.

Protein, Fats, Vitamins and Minerals

Additionally, catfish is much lower in sodium than other fish, which helps individuals maintain a lower blood pressure. The American Diabetes Association also recommends including more polyunsaturated fats in your diet, which is a common source in catfish.

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.

Tartar sauce and a squeeze of lemon are all you really need to brighten up this easy dish, but you can serve it with a spicy hot sauce-based dip if you want to turn up the heat. A simple green salad is a perfect accompaniment, but a creamy coleslaw that offers good crunch will work well too.

Soak the catfish in milk or buttermilk: While the oil is heating, soak the catfish in the milk or buttermilk. Mix together the breading: Mix the cornmeal, flour, and spices together.

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.

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 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.

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

Should catfish be rinsed before cooking? ›

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

Poaching the fish in milk adds a rich flavor and creates a creamy poaching liquid that you can spoon over the cooked fish. All you need is fish of your choice, whole milk, and a little salt. Then you can choose to poach the fish on the stove, in the oven, or even in the microwave.

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.

Catfish Benefits

It's particularly rich in heart-healthy omega-3 and omega-6 fats, which can reduce bad cholesterol levels in the body. In addition, this omega-3 content protects the cardiovascular system and heart from disease, as well as reduces the amount of inflammatory substances in the body.

Warmer weather and water temperatures climbing into the 70s tell catfish that it's time to spawn, and anglers who pursue them know from experience the period from late spring into early summer is prime time.

These days, the catfish you buy at the grocery is mostly farm raised and has a fresher taste. If you still find the taste to be offensive, I've heard that soaking the fish in milk for 30 minutes or so before cooking can help. Also, avoid buying very large fillets. The smaller fish will have a better taste.

First, try rinsing the fish in cold water and then patting it dry with a paper towel. This will remove some of the surface bacteria that can cause the fishy taste. Next, soak the fish in milk for about 30 minutes. The milk will help to neutralize the strong fishy taste of the fish.

Best Oil to Fry Fish. Thanks to its neutral flavor, affordable price, and high smoke point, canola oil is the most popular oil for frying fish. Peanut, cottonseed, and coconut oil are also great fish frying oils.

Rinse and dry catfish fillets, and place in a glass baking dish. Pour buttermilk over the fish (they don't need to be completely submerged, but use enough buttermilk to make sure all the fillets have good contact with the milk.) Marinate for one to two hours in refrigerator, turning the fish once.