晚餐简单

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 份

营养成分（每份）

每份数值 · 每份分量: 1 filet

148

卡路里

16g

蛋白质

碳水

脂肪

膳食纤维

糖

235mg

钠

饱和脂肪 1 g · 胆固醇 52 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

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

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