Saturday, July 16, 2011

Oven-fried Catfish Sandwiches

This was my first attempt at oven “frying” breaded fish. Traditionally I break out the deep fryer for perfectly golden results, and I was surprised to learn there wasn’t a great deal of difference in taste by baking. The clean up was easier too with no messy oil to deal with after.

Oven-fried Catfish Sandwiches
This adapted recipe comes from Cooking Light Way to Cook. For a chance to win this book, leave a comment on Wednesday’s post. If you have a convection oven, this is a great recipe to use it with.
Printer Version

1/4 cup light mayonnaise
1 tablespoon sweet pickle relish
2 teaspoons capers, rinsed and roughly chopped
1 teaspoon salt, divided. Plus more for seasoning.
1/4 teaspoon hot pepper sauce like Tabasco
2 teaspoons all purpose flour
1 teaspoon paprika
3/4 teaspoon garlic powder, divided
1/4 teaspoon black pepper
2 large egg whites
2/3 cup yellow cornmeal
4 (4 ounce) catfish or other favorite fish fillets
Cooking Spray
4 (2 ounce) hoagie rolls or standard hamburger buns, toasted
Chopped lettuce for garnish
Thin slices of onion for garnish
Thin slices of tomato for garnish

1. Preheat oven to 450. Place a piece of tinfoil over a baking sheet and place sheet in the oven.

2. In a small bowl: Combine relish, chopped capers, 1/4 teaspoon salt and pepper sauce in a small bowl. Stir to combine.

3. In a wide shallow bowl: Combine flour, paprika 1/2 teaspoon garlic powder, 1/4 teaspoon salt and 1/4 teaspoon black pepper.

4. In another wide shallow bowl: Beat egg whites until they break apart. Add a small splash of water if needed.

5. In another wide shallow bowl: Combine cornmeal, 1/2 teaspoon salt and 1/4 teaspoon garlic powder.

6. Dredge fish in flour mixture, then egg whites and lastly cornmeal mixture. Shake off the excess after every dip.

7. Carefully take the hot pan out of the oven. Spray it with cooking spray. Place the fish on the pan and quickly spray the fish as well. Bake for 6 minutes. Flip, respray and cook for about 6 more minutes or until fish flakes with a fork.

8. Pile on the sandwich toppings and serve.

Makes 4 servings. About 431 calories per sandwich with 16.2 grams of fat.

Recipe adapted from Cooking Light Way to Cook. Picture by Laura Flowers.


Jodi@garlicgirl said...

I was going to make soup today with all this winter weather were having in northern CA, but I might just have to make these!

Joanne said...

I never deep fry but even I'll concede that it's super hard to get oven-baked goods to taste like the real thing. I'm impressed!

Betty @ scrambled henfruit said...

I love fried fish but I feel so guilty about frying that I end up broiling it. I'll have to try this and lose the guilt. :)

Umm Mymoonah said...

That looks divine, would love to have this for lunch.

Margie said...

That sandwich looks so good. I love catfish & would love to give the oven-fried method a try. Bet it would be great for fish tacos also!

Anonymous said...

I have "oven fried" alot of things... and oh do i love catfish.. :)

Desserts In My Kitchen said...

Looks great! I also oven fry a lot. That sandwich looks amazing :)

Ciao Chow Linda said...

This is so much healthier and it looks like you didn't sacrifice any of the flavor. I could dig into that sandwich for lunch or dinner.

Monet said...

Yum! I'm always happy to hear that baking works just as well as frying. These sandwiches are making my stomach growl. Thank you for sharing another delicious eat with me, my sweet friend. I hope you are having a happy afternoon. Much love!

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