Ahhh…fried catfish. Who doesn’t love the crispy, crunchy, savory breading or batter? Who couldn’t resist the flaky, white fish underneath that coat? A lot of us serve it with some lemon wedges, fried potatoes, and good ol’ fashioned catsup.

But there’s a problem with that, as well as other fried fish. It’s making us fat, not just the Southerners who have cherished that wonderful entree that screams “Southern hospitality” in their faces. (Needless to say, most of the states in the South are part of the Stroke Belt, where a lot of strokes and other cardiac problems happen. Those who live there are most likely to favor fish prepared in that manner.)

Deep frying fish in a vat of oil (even pan-frying it in a lot of oil) increases the fat count, which in turn translates into an increase in calorie count. Some studies point foods prepared that way as a risk factor for cancer, but they make you fat and have an unhealthy heart. Too much fat, especially the trans fat you’d get when fried in hydrogenated oils, can lead to a risk of heart disease, stroke, and much more. What’s more – swimming breaded fish in oil can reduce the amount of omega-3’s.

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But there’s hope for those who can’t give up their fish fry rituals, whether it’s for Lent or for anytime of the year. All you need is an oven and a cooking spray to beautifully brown and crisp up the fish without having it end up on your thighs and buttocks.

Ingredients:
2 lbs catfish (or other fish) fillets
1 egg, 1 egg white, or ¼ egg substitute
1/2 cup skim or 1% milk (I prefer evaporated)
1 c. whole wheat flour, cornmeal, or whole wheat cracker crumbs
Dash Salt (can omit if on a low-sodium diet)
Dash Pepper (can add other seasonings alongside or in place of it)

Coat a baking sheet with a thin film of olive oil or cooking spray and preheat oven to 375°F. I love to use the olive oil because it has belly-flattening monounsaturated fats and it makes the fish extra crispy. Mix the salt and pepper with the flour or crumbs in one bowl. Beat the egg with the milk in another. Dip the fillets in the egg mixture, then dip in the flour mixture. If using flour or cornmeal, you can dredge them in the dry mixture, then in the egg mixture, then back in the dry mixture again.

Put the fillets on the baking sheet and coat with cooking spray. Bake them in the oven for about 20-25 minutes until they are golden brown and flake easily with a fork. Serve with lemon wedges and low-sugar catsup. If you like, you can serve it with a fresh garden salad and/or oven-baked French fries.

This is Southern cooking without the Southern-fried guilt! If I were to start a campaign for healthy lifestyles in the region, I’d suggest this oven-fried catfish recipe for all the cooks there to please those dining folk who watch their waistlines, hips, and thighs.