Pesto-Crusted Catfish

Low Sodium High Protein Diabetes-Friendly Heart Healthy Egg-Free Italian Seafood Dinner

Pesto-Crusted Catfish

Low Sodium High Protein Diabetes-Friendly Heart Healthy Egg-Free Italian Seafood Dinner
6 (1 serving = 5 ounces)
Prep time: 15 minutes
Total time: 45 minutes

Description

Love catfish, but craving some crunch? Cook it up in a coating of pesto sauce mixed with flaky panko bread crumbs, mozzarella, onion and spices!

Directions

Preheat oven to 400° F.

  1.  Mix all the seasonings in small bowl and begin to sprinkle even amounts on both sides of fish.
  2.  Spread equal amounts of pesto (1 teaspoon each) on topside of filets and set aside.
  3.  In medium bowl, mix cheese, oil and bread crumbs and dredge pesto side of fish in mixture until well coated.
  4.  Grease or spray baking sheet tray liberally with oil and lay fish pesto side up on sheet tray leaving space between filets.
  5.  Bake for 15–20 minutes at 400° F or until desired brownness on bottom rack.
  6.  Let rest for 10 minutes after cooking and removing from tray to prevent fish from breaking.  

TIPS: Make an extra serving of the signature seasoning blend and use it to spice up your other dishes. For another twist on this tasty recipe, substitute chicken or turkey for catfish.  

Nutrition Per Serving

  • Calories312 cal
  • Total Fat16 g
  • Saturated Fat3 g
  • Trans Fat0 mg
  • Cholesterol83 mg
  • Sodium272 mg
  • Carbohydrates15 g
  • Protein26 g
  • Phosphorus417 mg
  • Potassium576 mg
  • Dietary Fiber0.8 g
  • Calcium80 mg

Ingredients

  • 2 pounds catfish (boned and filleted) 6 5-ounce pieces
  • 4 teaspoons pesto
  • ¾ cup panko bread crumbs
  • ½ cup mozzarella cheese
  • 2 tablespoons olive oil
  • Seasoning Blend: 
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon dried oregano
  • ½ teaspoon red pepper flakes
  • ½ teaspoon black pepper

Ingredients

  • 2 pounds catfish (boned and filleted) 6 5-ounce pieces
  • 4 teaspoons pesto
  • ¾ cup panko bread crumbs
  • ½ cup mozzarella cheese
  • 2 tablespoons olive oil
  • Seasoning Blend: 
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon dried oregano
  • ½ teaspoon red pepper flakes
  • ½ teaspoon black pepper
  • 2 pounds catfish (boned and filleted) 6 5-ounce pieces
  • 4 teaspoons pesto
  • ¾ cup panko bread crumbs
  • ½ cup mozzarella cheese
  • 2 tablespoons olive oil
  • Seasoning Blend: 
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon dried oregano
  • ½ teaspoon red pepper flakes
  • ½ teaspoon black pepper

Description

Love catfish, but craving some crunch? Cook it up in a coating of pesto sauce mixed with flaky panko bread crumbs, mozzarella, onion and spices!

Directions

Preheat oven to 400° F.

  1.  Mix all the seasonings in small bowl and begin to sprinkle even amounts on both sides of fish.
  2.  Spread equal amounts of pesto (1 teaspoon each) on topside of filets and set aside.
  3.  In medium bowl, mix cheese, oil and bread crumbs and dredge pesto side of fish in mixture until well coated.
  4.  Grease or spray baking sheet tray liberally with oil and lay fish pesto side up on sheet tray leaving space between filets.
  5.  Bake for 15–20 minutes at 400° F or until desired brownness on bottom rack.
  6.  Let rest for 10 minutes after cooking and removing from tray to prevent fish from breaking.  

TIPS: Make an extra serving of the signature seasoning blend and use it to spice up your other dishes. For another twist on this tasty recipe, substitute chicken or turkey for catfish.