This borrows heavily from the recipe you can find online as "Oprah's Unfried Catfish", but I changed it up according to my families needs.
(T = tablespoon)
4 catfish filets OR a package of catfish nuggets (usually LOTS cheaper and just as good)
Non-stick cooking spray. (lite variety is best)
2 T Garlic powder
2 T Blackened seasoning (read label and make sure it's no salt or low salt)
2 T Lemon Pepper (again, read label..some have salt, some don't)
1 T Italian Seasoning (original recipe calls for basil and thyme..we were out of basil at home, so used Italian seasoning and it worked fine.)
Paprika (? amt.. use to sprinkle over fish b4 baking) (ran out of paprika, substituted chili powder seasoning.. worked good too)
1/2 cup meal of some kind. We use Almond Meal or Flaxseed as DH is lowcarbing. Cornmeal is good if carbs aren't a concern at your house.
Preheat oven to 400. Spray baking sheet (I use a cookie sheet) 3x with Pam or other non-stick spray.
Combine all in a plastic 1 gal bag except fish and paprika. Shake a couple/three times to combine. Add fish and shake well to coat.
Lay fish out on sheet. Spray fish with Pam. Sprinkle with Paprika.
Place on BOTTOM rack of oven and bake for 20 minutes. Turn oven down to 350 and bake for 5 more minutes.
Remove, cool and enjoy!!
I'll add calorie estimations later. Right now I've got to go take mine out of the oven.
Back. Boy those are good.
Ok here's the skinny on the calories.
Oprah's Un-fried catfish is 171 calories/4oz serving.
I am estimating this at 200 calories/4oz serving as Almond meal has a little more calories than cornmeal..If you use flaxseed meal, the calories are so close to cornmeal it really shouldn't make too much difference.
AND considering that a 4oz filet of regular fried catfish is about 488 calories!!! This is a wonderful substitution.
I've tried this with boneless skinless chicken breasts.. good that way too. Next experiement, suggested by Opprobious, is pounded steak.
I have to add some salt to mine when I sit down to eat it (Lite salt only please), but other than that.. it's excellent!! Hope ya'll enjoy.