Saturday, July 16, 2011
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.
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
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.