| Prep: 15 mins | Cook: 20 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 550 | 34g | 12g | 20g |
| sugars | fibre | protein | salt |
| 2g | 3g | 39g | 0.6g |
Why I Love Argentine Oven-Baked Catfish
If there’s a recipe that captures the spirit of outdoor entertaining as beautifully as the Argentine Sousa, it’s this one – the Oven-Baked Catfish. This cozy and flavorful dish bursts with spices, offering a hint of the rustic with a touch of the divine. What I adore about this recipe is the way it illuminates the rich and varied culture of Argentina, while also dovetailing splendidly with my Californian culinary heritage. And, of course, it’s an absolute star performer in my bold-but-healthy lineup. Here’s how it looks:
The Argentine-Southern Fusion
The Oven-Baked Catfish recipe is a delicious blend of Argentine and Southern cuisines, and as such, it shares similarities with a variety of dishes from both regions. The use of cornmeal, mustard, and peppers draws parallels to traditional Southern cooking, similar to a delectable Southern Fried Catfish, while the tang of lemon and capers adds an Argentine twist, bringing it close to a traditional Pollo al Verdeo. This recipe pairs wonderfully with a crisp white wine and a side of green salad or boiled corn to create a well-rounded meal that is comforting and satisfying.
It’s also a recipe that aligns perfectly with my commitment to smart, healthy eating. Catfish is a great source of lean protein and heart-healthy omega-3 fatty acids, while the cooking method avoids the deep-frying that defines so many Southern catfish recipes. It’s exactly the type of dish I love to serve my family; rich in flavor, high in nutrition, and with a story to tell.
A Nod to the Culinary Masters
While every recipe I share carries a bit of my personal touch, I also derive massive inspiration from culinary masters. This one is particularly reminiscent of dishes crafted by Francis Mallmann. His skill in layering flavours and his love for elemental cooking reflect in this recipe.
In short, the Oven-Baked Catfish ticks all the boxes for me; it’s delicious, nutritious, steeped in rich culinary traditions, and yet, it’s straightforward to prepare. Its fusion of flavours make it a delight for the taste buds, and it’s certainly a recipe that’s worth the effort. I can’t wait to hear your thoughts on it!
What You’ll Need
- 6 catfish fillets (about 4 ounces each)
- 1 cup of all-purpose flour
- 2 American-style yellow mustard
- 1.5 cups of cornmeal
- 1 tablespoon of garlic powder
- 1 tablespoon of onion powder
- 1 tablespoon of paprika
- 1/2 teaspoon of ground black pepper
- 1/2 teaspoon of cayenne pepper
- 1 teaspoon of salt
- 1/2 cup of unsalted butter, melted
- 1 tablespoon of olive oil
- 2 lemons for serving
- 1 cup of mayonnaise for serving
- 1 tablespoon of capers for serving
- 1 tablespoon of fresh parsley, chopped for garnishing
Method
Step One
Preheat your oven to 375 degrees F (190 degrees C). Grease a baking tray with the olive oil. Set it aside.
Step Two
Rinse the catfish fillets and pat them dry with paper towels.
Step Three
Take 2 shallow dishes. Pour flour into one. In the second, mix together the cornmeal, garlic powder, onion powder, paprika, black pepper, cayenne pepper and salt.
Step Four
Spread the mustard evenly over each fillet. Then dredge the fillets in the flour, shaking off the excess. Next, coat the fillets in the cornmeal mixture. Ensure that the fillets are fully covered with the mix.
Step Five
Arrange the coated fillets on the prepared tray. Drizzle the melted butter on top of the fillets.
Step Six
Bake in the preheated oven for 25 to 30 minutes or until the catfish is easily flaked with a fork.
Step Seven
While the fish is baking, in a separate bowl, mix together the mayonnaise and capers for serving. Cut the lemons into wedges for squeezing over the fish.
Step Eight
Once done, remove the catfish from the oven. Serve the catfish hot, garnished with parsley. Serve the mayo-caper mix and lemon wedges on the side. Enjoy your Oven-Baked Catfish.
