Catfish has long been a staple in Southern cuisine, loved for its mild flavor and versatile preparation methods. Traditionally, fried catfish is deep-fried to golden perfection, but for a healthier twist, this oven fried catfish recipe offers the same crispy exterior with less oil. Whether you’re an experienced cook or a beginner, this easy recipe will satisfy your craving for something crispy, flavorful, and slightly indulgent.
What is the Best Cooking Method for Catfish?
Catfish is a forgiving fish that can be baked, grilled, pan-fried, or oven-fried. Each method has its merits, but oven frying strikes a balance between health and flavor. Using the oven keeps things lighter than deep-frying but still provides a delicious crispy coating that you’ll love. By baking the catfish at a high temperature and using the right breading, you can achieve the perfect texture without the need for a deep fryer.
Why Do You Soak Catfish in Milk Before Frying?
A common practice for preparing catfish is to soak it in milk before frying. But why? Soaking the fish in milk helps to mellow any fishy flavors and tenderizes the meat. The mild acidity in the milk neutralizes odors, ensuring your catfish tastes fresh and delicious. Plus, the milk adds a layer of moisture that helps the breading adhere better during cooking, making your oven-fried catfish even crispier.
Ingredients
- 4 catfish fillets (about 6-8 ounces each)
- 1 cup buttermilk (or whole milk)
- 1 cup cornmeal
- 1/2 cup all-purpose flour
- 1 tablespoon Cajun seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 2 tablespoons olive oil or cooking spray
- Lemon wedges (for serving)
- Fresh parsley (for garnish)
Instructions
Step 1: Soak the Catfish
Begin by soaking the catfish fillets in buttermilk for at least 30 minutes. This step helps to tenderize the fish and infuse it with flavor. If you’re in a hurry, 10-15 minutes will do, but for the best results, aim for the full 30 minutes.
Step 2: Preheat the Oven
Preheat your oven to 400°F (200°C). While waiting for the oven to heat up, line a baking sheet with parchment paper or aluminum foil for easy cleanup. Lightly brush or spray the lined baking sheet with olive oil to prevent sticking.
Step 3: Prepare the Breading
In a shallow dish, mix the cornmeal, flour, Cajun seasoning, garlic powder, onion powder, paprika, salt, and pepper. The combination of cornmeal and flour gives the catfish its crispy coating while the seasoning adds a punch of flavor.
Step 4: Coat the Catfish
Remove the catfish fillets from the buttermilk, allowing any excess milk to drip off. Dredge each fillet in the seasoned cornmeal mixture, pressing the breading gently onto the fish to ensure it’s well coated. Shake off any excess.
Step 5: Arrange on the Baking Sheet
Place the breaded catfish fillets on the prepared baking sheet. Be sure to leave space between each fillet to allow for even cooking and crisping.
Step 6: Bake the Catfish
Lightly spray the top of each fillet with olive oil or cooking spray to help the coating crisp up in the oven. Bake the catfish in the preheated oven for 15-20 minutes, flipping halfway through. The fish is done when it’s golden brown and flakes easily with a fork.
Step 7: Serve
Once baked, remove the catfish from the oven and garnish with fresh parsley and a squeeze of lemon juice. Serve alongside your favorite sides like coleslaw, cornbread, or oven-roasted potatoes.
Tips and Variations
How Do You Keep Fried Catfish Crispy?
The key to keeping your oven fried catfish crispy lies in a few small tricks:
- Oil Spray: A light spray of oil before baking ensures the breading crisps up without becoming soggy.
- Baking at High Heat: Baking the catfish at 400°F allows the coating to crisp while the fish stays tender.
- Flipping: Halfway through cooking, flip the fillets to ensure even browning on both sides.
Variations:
- Pan Fried Catfish: If you prefer pan frying, simply heat 2-3 tablespoons of oil in a large skillet over medium-high heat. Fry the breaded catfish for about 3-4 minutes on each side until golden brown.
- Oven Baked Catfish in Foil: For a more tender, less crispy version, you can bake the catfish in foil with some lemon, herbs, and a drizzle of olive oil. Wrap each fillet tightly in foil and bake at 400°F for 20-25 minutes.
- Oven Fried Catfish with Flour: If you prefer a lighter breading, you can use just flour instead of the cornmeal mixture. This will give the fish a thinner, crispier coating.
Nutritional Information (Per Serving)
- Calories: 320 kcal
- Protein: 25g
- Carbohydrates: 22g
- Fat: 13g
- Saturated Fat: 2g
- Fiber: 2g
- Sodium: 480mg
These values may vary slightly depending on the specific ingredients used.
How Long to Bake Catfish at 400?
For perfectly cooked catfish, baking at 400°F for 15-20 minutes is ideal. Make sure to check the fish at the 15-minute mark to ensure it doesn’t overcook, as catfish fillets can dry out if left in the oven for too long.
Reheating Tips: How Long to Heat Up Catfish in the Oven?
To reheat catfish while keeping it crispy, place the fillets on a baking sheet and heat in a 350°F oven for 10-15 minutes. This method helps revive the crunchiness of the coating without drying out the fish.
This crispy oven fried catfish recipe is a healthy, delicious alternative to traditional deep-fried catfish. With just the right amount of seasoning and crunch, it’s perfect for any weeknight dinner or special occasion. Pair it with fresh lemon wedges and your favorite sides for a complete meal that’s sure to impress.