• Oven Fried Catfish with Stir-Fry Greens
Oven Fried Catfish with Stir-Fry Greens
  • 45
  • 9
  • 282
  • 6

Oven Fried Catfish with Stir-Fry Greens

This tasty twist on a traditional dish will have your family asking for more.

  • Nonstick cooking spray
  • 1 pound catfish fillets, cut into 6 equal pieces
  • 4 teaspoons Soulful Seasoning
  • ½ cup egg substitute
  • 1½ cups cornmeal
  • 1 teaspoon vegetable oil
  • ¼ cup chopped onion
  • 2 cloves garlic, finely chopped
  • 1 pound collard greens, chopped​

  1. Place an oven rack on the bottom level of the oven. Preheat oven to 400˚F.
  2. Spray a baking sheet with nonstick cooking spray.
  3. Sprinkle both sides of fish with Soulful Seasoning.
  4. Dip fish into egg substitute and roll in cornmeal.
  5. Arrange fish on a baking sheet so that the pieces do not touch. Bake for 20 minutes.
  6. Reduce heat to 350˚F and bake until crust is golden and fish flakes easily, about 5 minutes more.
  7. While the fish is baking, heat oil over medium heat in a large skillet.
  8. Sauté onion and garlic until tender, about 3 to 5 minutes.
  9. Add collard greens and cook, stirring often, until they turn bright green and limp.
  10. Serve each piece of fish alongside 1 cup of greens

Makes 6 servings - 1 piece of fish and 1 cup of greens per serving.

​Calories: 282
Total Fat: 7 g
Saturated Fat: 1 g
Trans Fat: 0 g
Cholesterol: 57 mg
Sodium: 98 mg
Total Carbohydrate: 32 g
Dietary Fiber: 4 g
Protein: 23 g