Oven Fried Catfish

30 mins (prep 15, cooking 15)
7 ingredients
4 servings
Adapted from Cooking Light. We love fried catfish but since deep frying isn't a healthy way to cook (and I hate doing it anyway), I have been looking for an oven-cooked alternative. Here is one that we liked. Serving size--1 fillet; 296 calories, 8.8 g fat, 17.7 g carb, 1.1 g fiber, 99 mg cholesterol. Marinate time is 30 minutes.

Categories:  catfish , <-30-mins , main-dish , oven , fish , equipment , freshwater-fish , low-carb , low-in... , time-to-make ,
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Serving Size (52.9 g)
Servings 4
Amount per Serving
Calories 94.74 Calories from Fat 8.1
% Daily Value *
Total Fat 0.9g 5.56%
Saturated Fat 0.14g 2.89%
Trans Fat 0.0g %
Cholesterol 6.12mg 8.16%
Sodium 115.51mg 19.25%
Total Carbohydrate 19.74g 26.32%
Dietary Fiber 1.33 g 21.21%
Sugars 0.22 g %
Protein 2.01g 16.07%
Vitamin A 42.54IU% Vitamin C 0.0mg%
Calcium 6.6mg% Iron 0.75mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
light beer, catfish fillets