Easy Low-fat Oven Fried Catfish

Name: Easy Low-fat Oven Fried Catfish
Prep time: 34 min
Cook time: 34 min
Total time: 34 min
Yield: 1
Cuisine: Global
Ingredients: 454 grams catfish fillet; 118 milliliters egg substitute; 237 milliliters seasoned fish coating; 1 serving lemon wedge; 1 serving Emerils Original Essence or other creole seasoning, blend

Need a gluten free, dairy free, fodmap friendly, and whole 30 main course? Easy Low-fat Oven Fried Catfish could be a spectacular recipe to try. This recipe covers 65% of your daily requirements of vitamins and minerals. This recipe serves 1. One serving contains 1678 calories, 316g of protein, and 38g of fat. Head to the store and pick up emeril's original essence, seasoned fish coating, egg substitute, and a few other things to make it today. To use up the egg substitute you could follow this main course with the Blueberry Cake as a dessert. 1 person found this recipe to be flavorful and satisfying.

Instructions

Preheat oven to 450F.Heavily spray a large non-stick baking pan with non-stick cooking spray.

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Cooking Spray

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Baking Pan

Oven

Pour egg substitute in large shallow bowl.

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Egg Substitute

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Bowl

Sprinkle with some Emeril's essence; also some salt and pepper, if you prefer.

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Salt And Pepper

Place fish coating on a large plate.

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Fish

Add some Essence to this also, if you wish.Rinse fish fillets.Squeeze lemon wedges over fish.

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Fish

Lemon Wedge

Sprinkle with Essence, salt and pepper on both side of fish.Dip in coating.Dip fish in egg substitute, then again in fish coating, and place on baking sheet.

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Salt And Pepper

Egg Substitute

Fish

Dip

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Baking Sheet

Bake at 450F for approximately 10-15 minutes, until bottom of fish starts to brown.Turn fish, and bake about 5-8 minutes more, until fish is browned and crisp.

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Fish

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Oven

Serve.

Equipment

Ingredients

Servings:

454grams

catfish fillet 118milliliters

egg substitute 237milliliters

seasoned fish coating 1serving

lemon wedge 1serving

Emeril's Original Essence or other creole seasoning, blend

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Catfish on the menu? Try pairing with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Maysaran Arsheen Pinot Gris with a 4.5 out of 5 star rating seems like a good match. It costs about 18 dollars per bottle.