Baked Catfish in the Oven: A Healthy Low Carb Recipe

February 16, 2020 Odiraa

Baked catfish is oven-roasted and garnished with herbs and peppers for a tasty, healthy, low carb dish!

Baking your catfish is much easier, with no worry of oil getting everywhere. And I propose to cook the catfish, baked whole in the oven.

Catfish is a staple in Nigerian cuisine. It can be fried, baked and grilled with an assortment of seasonings and has a less fishy taste than other varieties of fish.

Baked Catfish Nuggets

A whole catfish can be baked in the oven and covered with spices likewise the nuggets.

Catfish nuggets are small pieces of catfish that are sold in the seafood section in the supermarket.

They have no bones in them, they are like fillets cut into pieces.

Catfish nuggets are typically very cheap, but very tasty if cooked using the correct cooking time.

The basic step is to purchase a quality Catfish.

Do not buy pre-frozen varieties and make sure the catfish is raw if not you will be left with a rubbery fish and an exceedingly fishy taste.

About Catfish

If you’re looking for a fish that’s tasty, low in calories and fat, and high in protein-catfish could be your answer.

Nutritional Facts

A 3-ounce serving of catfish contains approximately 1 gram of saturated fat, 100 calories and 13 grams of protein

While many varieties of catfish exist, restaurants and seafood/local markets typically offer channel catfish.

Baked Catfish Recipe

Best baked catfish meat is very soft and tender, but you must cook it right.

This is because catfish is a river fish and its meat has a characteristic river smell.

Above all, don’t be apprehensive-it is super easy, and crazy delicious.

Ingredients

1 catfish
¼ cup olive oil
½ bell pepper
2 garlic cloves
½ onions
½ ginger root
1 habanero pepper
½ sprig thyme leaves
1 sprig sage
½ sprig dill

Instructions

Firstly, preheat oven to 400. Blend the bell pepper, habanero, and onions. Then, add the ginger, garlic and any herbs of choice and blend.
Secondly, add salt and stir. Then, clean the fish using lemon to reduce the fishy smell. After that, make shallow slices on the fish, about 3 – 4 on both sides.
Thirdly, scoop about half of the pureed mixture into these holes and in the center slit. Then, keep the other half to use later.
Fourthly, wrap the fish completely in a foil and place it in the bottom rack of the oven for 45 minutes.
Now, open the foil at the top and leave the fish in for another 5 minutes.
Lastly, bring out the fish from the oven and garnish with the sauce or drizzle with olive oil if you don’t want to use the sauce.

Enjoy!