Healthy Mustard Crusted Catfish Recipe: Oven Baked On Cast Iron Griddle
This no-mess, easy mustard-crusted catfish recipe has the crispy finish of a deep-fried fish but without the oil. Cooked in the oven on a cast-iron griddle for a quick and healthy meal.
Servings: 2 Servings
Calories: 300kcal
Equipment
- 1 Cast Iron Griddle
- 1 Large Cast Iron Spatula
- 1 Piece of Wax Paper
Ingredients
- 2 6 oz. Catfish Filets
- 2 tbsp Yellow Mustard Or enough to coat both sides of fish
- 1/2 cup Bread Crumbs just enough to cover each side of filets
- 2 tsp Lemon Pepper Seasoning enough to sprinkle over each side of fish
- Salt & Pepper To taste
- 1 Lemon
- Olive Oil Cooking Spray
Instructions
- Preheat oven 400 degrees
- Place cast iron griddle in the heated oven until hot (approximately 10 minutes)
- Pat the catfish filets dry with a paper towel
- Place them on a sheet of wax paper with the back side up.
- Coat the entire side with yellow mustard
- Add breadcrumbs and press into the mustard
- Sprinkle with lemon pepper seasoning, salt, and pepper
- Remove griddle from oven with caution because it will be hot.
- Spray with Olive Oil Cooking Spray
- Add filets to the griddle with the prepared backside down.
- Repeat the catfish coating of mustard, breadcrumbs, lemon pepper, salt, and pepper. Remember not to touch the HOT cast iron while applying the toppings.
- Squeeze 1/2 of a lemon juice over the two filets.
- Cut the other half of the lemon into slices and place them on the catfish.
- Place in the oven and bake for 30 minutes
- Turn the oven to broil for 2-3 minutes max. (watch closely to avoid burning)
- Remove from the oven and add to plates with a large spatula.
Notes
Approximate protein per serving - 30 grams
Cook fish on the smooth griddle side of the cast-iron sheet.