We are featuring pan-fried catfish with a healthy twist. This recipe is a healthier version of the classic fried catfish that’s packed with spicy flavor and plenty of crunch.

Serving size: 1 fillet, makes 4 servings


4, 4 oz fresh catfish fillets
1 tsp cayenne pepper
1 1/2 tsp paprika
1 tsp onion powder
1 tsp garlic powder
1/2 cup 1% buttermilk
1 cup yellow cornmeal
3 tbsp canola oil


Combine cayenne, paprika, onion powder, and garlic powder in a small bowl. Sprinkle catfish fillets evenly with spice mixture.

Place buttermilk in a bowl and cornmeal in a shallow container.

Bread catfish: dip seasoned catfish in buttermilk; shake off excess. Then dredge fish in cornmeal.

Add oil to a skillet over medium heat. Pan fry fish until browned and an internal temperature 145°F is reached.

Nutrition info (per serving): 330 calories, 17 g fat, 2.5 g sat fat, 155 mg sodium, 20 g carb, 20 g protein, 1 g sugar, 1 g fiber