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Video: Make traditional Southern catfish, healthier!

TODAY recipes
updated 2/22/2012 3:19:40 PM ET 2012-02-22T20:19:40

Recipe: Baked catfish with green onion and butter sauce

Ingredients
  • Baked catfish
  • 4 small whole catfish (2 pounds), dressed and rinsed
  • 1/2 tablespoon olive oil
  • 1 tablespoon poultry seasoning
  • 1/4 teaspoon salt
  • 1 teaspoon freshly ground black pepper
  • 8 green onions, green parts only (reserve white parts for sauce)
  • 1 small yellow onion, thinly sliced
  • 1 large bunch rosemary
  • 4 cloves garlic, smashed
  • 1 large lemon, cut into 8 slices
  • 1/2 tablespoon Hungarian paprika
  • Green onion and butter sauce (recipe follows)
  • Green onion and butter sauce
  • 1 tablespoon olive oil
  • 2 tablespoons flour
  • 1 tablespoon poultry seasoning
  • 1 teaspoon freshly ground black pepper
  • 1/4 teaspoon cayenne pepper
  • 8 green onions, white parts only, diced
  • 1 cup reduced-sodium vegetable broth or water
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon whipped butter
Preparation

Most of the students who attend my cooking classes express a fear of cooking fish because they can't tell when it's done. This is a great dish for beginners, as baking the fish in the sauce keeps it moist while it cooks, and it's easy to check for doneness. Select U.S. farm-raised catfish for the best quality.

Baked catfish
Preheat the oven to 350°F. Coat a 13 by 9-inch baking pan with cooking spray. Place the fish in the baking dish. Pour the olive oil over the fish and rub it inside and out to coat. Sprinkle the poultry seasoning, salt, and pepper inside and outside of the fish.

Stuff each fish with an equal amount of the green onion tops, yellow onion slices, and rosemary sprigs, plus a quarter of the smashed garlic and 1 lemon slice. Sprinkle the paprika on the fish. Place one of the remaining slices of lemon on top of each fish. Pour the green onion and butter sauce around the fish.

Place the fish, uncovered, in the oven and bake for 20 to 25 minutes, or until the fish flakes easily with a fork.

Green onion and butter sauce
In a medium saucepan, heat the olive oil over medium-high heat. Add the flour, poultry seasoning,, black pepper, and cayenne pepper, stirring for a minute to combine the spices and cook the flour. Add the onions and stir for another minute. Increase the heat to high. Add the vegetable broth or water and lemon juice. Stir constantly until the sauce thickens and bubbles. Stir in the butter.

Tips

Nutritional information

Baked catfish
Serving Size:1 fish and 1⁄3 cup sauce
Exchange List Values: 1/2 starch, 3 lean meat, 11/2 fat
Carbohydrate choices: 1/2
Calories: 249
Calories from Fat: 134
Total Fat: 15 g
Saturated Fat: 4 g
Cholesterol: 67 mg
Sodium: 418 mg
Total Carbohydrate: 9g
Fiber: 2 g
Total sugars: 1 g
Protein: 20 g

Green onion and butter sauce
Serving Size: 1⁄3 cup
Exchange List Values: 1/2 starch, 1 fat
Carbohydrate Choices: 1/2
Calories: 78
Calories from Fat: 51
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 5 mg
Sodium: 158 mg
Total Carbohydrate: 6 g
Fiber: 1 g
Total Sugars: 1 g
Protein: 2 g

Serving Size

Makes 4 servings/ Sauce makes about 1 1/4 cups

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