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I really love Catfish. I could probably eat it every day, for every meal. The problem is, no one else in my house loves Catfish. Actually though, is that a problem? More spicy oven grilled catfish for me? Yes please.
This is the quickest meal you will ever make friends. It just a flip-flop roll in a bag and a quick broil. This can come together in 20 minutes...and sometimes, you really need things to come together in 20 minutes. Your tired after work, your kids are all over the place, Bachelor is about to come on and you need errrrryone to go to bed so you can recover from the day. I got you boo.
How To Make Spicy Oven Grilled Catfish
Cooking catfish in the oven is way better for you than either sautéing in oil or frying. Since I have been losing weight with Noom (you can read my Noom weight loss review here), I have been looking for ways to lower my oil intake. I am really famous for sautéing just about everything. I'm not a fry girl, but I'm for sure an olive oil girl. I'm working on that, k thanks.
It starts with a little flour and cajun seasoning. You will whisk up the two into a fluffy powder and then toss it into a Ziploc bag of catfish. I picked up catfish nuggets, which are smaller pieces of catfish and not whole fillets. If you want whole fillets, you do you. If you can't find nuggets, slice the whole fillets into 2-3 inch pieces.
You will broil them in the oven at 450° for 12-15 minutes. I am serving my catfish with lightly dressed salad greens (lemon juice only) for lunch. If I were making this for dinner, I would serve it with the best ever curried couscous (plus a salad).
I like to put all the catfish in the ziploc bag first, then add the cajun seasoning/flour mixture. I tumble it end over end without touching the catfish through the bag. I feel like this gets it really well coated.
This meal goes great with a cold glass of Chardonnay. It offsets the spicy-ness of the catfish, cuts the sometimes oily texture, and cools off your mouth between bites. Clos Du Bois Chardonnay is a great choice with this meal! Plus, I feel like adding a well thought out beverage to a meal makes it more satisfying.
Spicy oven grilled catfish is the best lower carb healthy lunch. Paired with a side salad and Clos du Bois Chardonnay, it is a satisfying meal.
1.5 lb Catfish nuggets
3 Tbsp all purpose flour
2 Tbsp Cajun Seasoning
Set oven to broil at 450°
Place catfish into a resealable bag like a Ziploc gallon size storage bag
Shake flour and seasoning mixture into bag over catfish, seal
Tumble end over end until the catfish is coated
Arrange in a single layer on a lined baking sheet
Broil for 12-15 minutes or until catfish begins to brown and look crispy
- Category: Dinner
- Method: Broil
- Cuisine: North American
Keywords: Spicy oven grilled catfish, low carb lunch, spicy catfish, low calorie catfish, baked catfish, broiled catfish, catfish recipe, easy weeknight dinner, clos du bois chardonnay, summer dinner