Yet another recipe from Healthy Soul Food Recipes cookbook. Delicious!!!

Oven-Fried Catfish with Creamy Orange Dipping Sauce

Serves 4; 3 ounces fish and 2 tablespoons sauce per serving

INGREDIENTS:

Cooking spray

Fish
1/2 cup low-fat buttermilk
1/2 cup yellow cornmeal
2 teaspoons salt-free Cajun or Creole seasoning blend, or 1 1/2 teaspoons chili powder and 1/2 teaspoon garlic powder
4 catfish fillets (about 4 ounces each), rinsed and patted dry
1/4 teaspoon salt

Sauce
1/4 teaspoon grated orange zest
1 tablespoon fresh orange juice
3 tablespoons fat-free sour cream
1 tablespoon plus 1 teaspoon sugar
1 tablespoon light mayonnaise
1 tablespoon fresh lime juice
1/2 teaspoon grated peeled gingerroot

2 tablespoons snipped fresh mint or cilantro (optional)

DIRECTIONS:

Preheat the oven to 425°F. Line a large baking sheet with aluminum foil. Lightly spray the foil with cooking spray.

Pour the buttermilk into a medium shallow dish. In a pie pan, stir together the cornmeal and seasoning blend. Set the dish, pie pan, and baking sheet in a row, assembly-line fashion. Dip one piece of fish in the buttermilk, turning to coat and letting any excess drip off. Dip in the cornmeal mixture, turning to coat and gently shaking off any excess. Place on the baking sheet. Lightly spray the tops of the fish with cooking spray.

Bake for 10 minutes, or until the fish is golden brown and flakes easily when tested with a fork. Remove from the oven. Sprinkle with the salt.

Meanwhile, in a small bowl, whisk together the sauce ingredients. Refrigerate until serving time.

Sprinkle the fish with the mint. Serve the sauce on the side.

Cook's Tip: Lightly spraying the fish with cooking spray causes the cornmeal coating to turn a richer, more golden color and adds a bit of crispness.

NUTRITIONAL INFORMATION PER SERVING:

Calories: 211
Total Fat: 4.5 g
Saturated Fat: 1.0 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 1.5 g
Monounsaturated Fat: 1.5 g
Cholesterol: 69 mg
Sodium: 245 mg
Carbohydrates: 22 g
Fiber: 1 g
Sugars: 6 g
Protein: 21 g

DIETARY EXCHANGES:

1 starch
1/2 carbohydrate
3 very lean meat

This recipe is reprinted with permission from Healthy Soul Food Recipes, Copyright © 2024 by the American Heart Association. Published by Publications International, Ltd. Look for Healthy Soul Food Recipes at grocery-store checkouts in May 2024, while supplies last, and online at ShopPower.org.