Making baked catfish taste like fried catfish is a genuine rehabilitation skill. When the seasoning and crust are right, most people can't tell the difference.
What it does
Baked or grilled catfish delivers the same complete protein as fried without 150-200 added calories from frying oil. The omega-3 content is modest but real at about 0.3g per 3oz.
How it is cooked
Bake at 425°F for 15-18 minutes with a cornmeal crust pressed on by hand and avocado oil spray. Season identically to fried: Old Bay, cayenne, garlic powder, smoked paprika.