Oven Fried Catfish & Southern Slaw Recipe

Oven Fried Catfish & Southern Slaw Recipe
The Cupboard is a Mom & Pop run restaurant located in Midtown Memphis; they serve the best fried green tomatoes on the planet, and their traditional southern main and side dishes are also incredibly good. The following recipe for Oven Fried Catfish has been adapted from a recipe found in their cookbook, Charles Cavallo's World Famous Cupboard Cookbook, and is a perfect main dish to serve with your favorite southern vegetables like okra and tomatoes, corn pudding, sweet potatoes, black-eyed peas, etc. Of course, no catfish dinner is complete without a big scoop of coleslaw, and with the availability of coleslaw mix in every grocery store, you can put a yummy version together in a matter of minutes while the catfish bakes. The Southern-Style Coleslaw recipe below is similar to the coleslaw served at The Cupboard, and is very quick and easy to put together.
Fried Catfish with coleslaw is vintage "soul food," and is perfect for serving on Martin Luther King, Jr. Day, held every year on the third Monday in January. You won't want to serve it only once a year, however; this catfish and coleslaw may just become one of your favorite quick go-to dinners for weeknights when there is little time to spend in the kitchen.

Oven Fried Catfish

4 Servings

1 tablespoon olive oil

2 tablespoons milk
1 egg

1/2 cup yellow cornmeal
1/4 teaspoon paprika
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
1/4 teaspoon onion powder
1 pound catfish fillets, cut into 4 serving-size pieces
  1. Preheat oven to 450°.
  2. Spray a shallow baking pan with non-stick spray.
  3. Pour the olive oil onto the baking sheet and spread over the surface.
  4. In a small bowl, mix the milk and egg with a fork.
  5. Mix the cornmeal, paprika, salt, and onion powder on a large plate.
  6. Dip each piece of catfish into the milk/egg mixture; coat thoroughly with the cornmeal mixture.
  7. Place each piece of catfish on the baking sheet; press into the oil, then turn over so that both sides are coated with the oil.
  8. Bake 15 - 20 minutes (depending on thickness), until the fish flakes easily and the outside is crisp.

Amount Per Serving
Calories 207 Calories from Fat 74
Percent Total Calories From: Fat 35% Protein 37% Carb. 28%

Nutrient Amount per Serving
Total Fat 8 g
Saturated Fat 2 g
Cholesterol 116 mg
Sodium 208 mg
Total Carbohydrate 14 g
Dietary Fiber 0 g
Sugars 0 g
Protein 19 g

Vitamin A 11% Vitamin C 2% Calcium 0% Iron 5%

Southern-Style Coleslaw

6 Servings

1 16 oz. package coleslaw mix

1/3 cup sugar
1 teaspoon dry mustard
1 tablespoon Dijon mustard
1 teaspoon salt
1/3 cup white wine vinegar
1 tablespoon dehydrated onion flakes (or 3 tablespoons chopped fresh onion)
1/3 cup vegetable oil
1/3 cup plain nonfat yogurt
1/2 teaspoon celery seeds
  1. Place the coleslaw mix in a large serving bowl.
  2. Place the dressing ingredients, except celery seed, in the blender, and blend on high, scraping the sides once, until well mixed.
  3. Stir in the celery seed, pour over the coleslaw mix, and toss. If you have time, cover and let chill for an hour before serving; however, it's good served immediately, too.

Amount Per Serving
Calories 193 Calories from Fat 115
Percent Total Calories From: Fat 59% Protein 4% Carb. 36%

Nutrient Amount per Serving
Total Fat 13 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 474 mg
Total Carbohydrate 18 g
Dietary Fiber 1 g
Sugars 11 g
Protein 2 g

Vitamin A 2% Vitamin C 61% Calcium 0% Iron 4%

You can purchase Charles Cavallo's World Famous Cupboard Cookbook from Amazon:
Charles Cavallo's World Famous Cupboard Cookbook

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