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Soul Food: The Healthy Way/Oven-Fried Catfish with Tartar Sauce

Updated on May 15, 2009


vegetable oil spray

1/3 c. cornmeal

2 T. whole wheat flour

1 t. cajun seasoning

1 t. paprika

1 t. garlic powder

1/4 t. black pepper

1/4 c. fat-free buttermilk

1 t. fresh lemon juice

4 catfish fillets (about 4 oz. each)

3 T. fat-free or light mayo

2 T. sweet pickle relish

2 t. fresh lemon juice

1/4 t. sugar


Preheat oven to 450 degrees. Lightly spray baking sheet with vegetable oil spray. In a shallow bowl, stir together cornmeal, flour, cajun seasoning, paprika, garlic powder and pepper. In a large, shallow bowl, stir together buttermilk and 1 t. lemon juice. Set bowl beside cornmeal mixture.

Rinse fish and pat dry. Dip each fish fillet in buttermilk mixture, turning to coat. Dredge fillet in cornmeal mixture, covering completely. Place on baking sheet. Lightly spray top of fish with vegetable oil spray. Bake 15 mins. or until fish is golden brown and flakes easily with fork.

In small bowl, stir together mayo, relish, 2 t. lemon juice and sugar. Spoon sauce over fish. Serve.

*Per serving: Calories 194, Total fat 4 g., Saturated fat 1 g., Monounsaturated fat 1 g., Cholesterol 68 mg., Sodium 367 mg., Carbohydrates 19 g., Total sugars 4 g., Dietary fiber 1 g., Protein 21 g.


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