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Oven Fried Catfish
1/2 cup bread crumbs -- toasted
2 tablespoons fresh parsley -- finely chopped
3 tablespoons green onion -- thinly sliced
1 tablespoon olive oil
1 1/4 teaspoons garlic powder
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon dried basil
1/2 teaspoon paprika -- sweet
1/2 teaspoon black pepper
1/2 teaspoon white pepper
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/8 teaspoon cayenne
The fresh parsley and green onions are very important to the end result, so don't leave them out. Catfish is a fatty fish, and to stay lf you'll need to serve it with low-fat or non-fat side dishes, like rice and steamed broccoli or asparagus.
Combine the seasoning mix ingredients in a small bowl. Sprinkle all surfaces of the fish evenly with 4 teaspoons of the seasoning mixture. Preheat the oven to 450. Combine the bread crumbs, parsley, green onions and remaining seasoning mix in a bowl. Add the oiil and mix it in with your fingers until the crumbs are moist. Dredge the fish fillets one at a time in the bread crumb mixture, pressing down gently on each side. Shake off any excess crumbs. Place the seasoned fish on a nonstick baking sheet, presentation side up, and cook 6 minutes. Turn the fish over and cook 6 minutes. Turn over one more time (presentation side up) and cook until done, about 4 minutes more. Serve immediately.