夕食簡単

Cajun Catfish

Name: Cajun Catfish
Cook time: 25 min
Total time: 25 min
Yield: 4
Ingredients: Cooking spray; 1/4 cup cornmeal; 1/2 tablespoon paprika; 1/2 teaspoon garlic powder; 1/2 teaspoon onion powder; 1/2 teaspoon oregano; 1/4 teaspoon black pepper; 3/4 teaspoon lemon pepper seasoning, no salt added; 1/8 teaspoon salt; 1 pound catfish fillets, frozen, thawed, drained

Catfish is breaded with cornmeal and baked in the oven for a healthier way to add flavor and crunch!

25 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 filet

148

カロリー

16g

タンパク質

炭水化物

脂質

食物繊維

糖類

235mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 52 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

Cooking spray
cornmeal
1/4 cup · about 4 tablespoons
paprika
1/2 tablespoon
garlic powder
1/2 teaspoon
onion powder
1/2 teaspoon
oregano
1/2 teaspoon
black pepper
1/4 teaspoon
lemon pepper seasoning, no salt added
3/4 teaspoon
salt
1/8 teaspoon
catfish fillets, frozen, thawed, drained
1 pound · about 4 fillets

作り方

1
Preheat oven to 400°F. Spray a baking sheet with cooking spray.
2
Combine cornmeal and spices in a shallow dish.
3
Dip each fillet in the cornmeal mixture. Coat evenly.
4
Place fillets on a baking sheet.
5
Bake 20–25 minutes flipping catfish halfway through. Catfish should reach a final internal cook temperature of 145 F as measured with a food thermometer before serving.

出典: USDA MyPlate Kitchen · Recipe adapted from Chickasaw Nation Nutrition Services, Get Fresh Initiative

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