This easy, no-mess weeknight dish simply requires spreading a bit of mustard over catfish fillets, sprinkling them lightly with a garlicky paprika-cornmeal mixture, and popping them in the oven.

　　

Ingredients

serves 4, 3 ounces fish per serving

　　Cooking spray

　　4 catfish fillets (about 4 ounces each), rinsed and patted dry

　　2 teaspoons yellow mustard

　　2 tablespoons yellow cornmeal

　　1/2 teaspoon paprika

　　1/4 teaspoon garlic powder

　　1/8 teaspoon salt

　　1 to 2 tablespoons finely snipped fresh parsley

　　8 to 12 drops red hot-pepper sauce (optional)

　　

Step 1

Preheat the oven to 450°F.

　　

Step 2

Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray. Place the fish on the foil so the fillets don’t touch. Spread the mustard over the tops.

　　

Step 3

In a small bowl, stir together the cornmeal, paprika, and garlic powder. Sprinkle over the fish.

　　

Step 4

Bake for 15 minutes, or until the fish flakes easily when tested with a fork. Remove from the oven. Sprinkle with the salt, and then with the parsley and hot-pepper sauce.

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories: 127

　　

Step 7

Total Fat: 3.5g

　　

Step 8

Saturated: 1.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 1.0g

　　

Step 11

Monounsaturated: 1.0g

　　

Step 12

Cholesterol: 66mg

　　

Step 13

Sodium: 151mg

　　

Step 14

Carbohydrates: 4g

　　

Step 15

Fiber: 1g

　　

Step 16

Sugars: 0g

　　

Step 17

Protein: 19g

　　

Step 18

Dietary Exchanges

　　

Step 19

3 Very Lean Meat

　　American Heart Association Quick & Easy Meals