Crispy baked Catfish , gluten free, and super low carb!
the secret is... lentil crust!
Catfish is a very lean protein, an excellent source of selenium and one serving contains more then 100% of your daily vitamin B12 needs!
This is a delicious healthy low fat version.
The Tartar sauce is likewise low fat, tangy and a source of gut healthy probiotics.
difficulty level: intermediate
- spice grinder or coffee grinder
What you need:
- 1 cup red dry lentils, ground finely in a spice mill or coffee grinder
- 1 oz cashews ground into a powder in spice mill or coffee grinder
- 2.5 tsp salt
- 1/2 tsp stevia powder
- 1 tsp onion powder
- 1/2 smoked paprika (or chipotle powder if you would like to add a spicy kick)
- 1/2 cup rice flour
- 2 eggs (add a tsp of hot sauce to the eggs for added spice)
- 1 1/2 lbs Catfish filets cut into manageable pieces, oddlty shaped pieces are fine, it adds a rustic flare. I cut mine into roughly 1" sized pieces.
for Yogurt Tartar sauce:
- 3 tbsp organic plain Greek yogurt (i used 2% fat)
- 2 1/2 tbsp lemon juice
- 1/2 tsp onion powder
- 1/2 tsp salt
- 1 tbsp finely chopped fresh parsley
- 1 tbsp finely chopped fresh mint
- a tiny sprinkle of stevia powder (less then 1/8 tsp)
What to do:
- preheat oven to 450 degrees preferably convection bake
- line a large baking sheet with parchment paper, lightly greased. place one large cooling rack or 2 small ones on top of the parchment. the cooling racks are not necessary but if available contribute to an even crispier texture.
- in a ziplock bag place lentil powder, cashew powder, 2 tsp salt, stevia, onion powder and smoked paprika.
- in a second ziplock bag place rice flour
- in a wide pie plate or large shallow bowl whisk eggs and add a pinch or 2 of salt
- lightly salt all catfish pieces
- working with 5 piece at a time, place catfish in ziplock with rice flour, close bag and shake around until all pieces are well coated.
- take the 5 pieces out, dip into beaten eggs on both sides, shake excess off.
- place the pieces in ziplock with lentil and cashew powder, close bag and shake around until well coated.
- place pieces on cooling rack on baking sheet, or directly on the parchment paper if not using cooling rack.
- lightly spray with cooking oil (i use avocado or coconut oil for high heat)
- repeat process until entire batch is done, do not crowd the pieces on the baking sheet, as that would cause the fish to steam and you will lose the crispy texture. bake in two batches if your baking sheet is not large enough.
- place into oven and bake 25-35min depending on oven.
- take fish out of oven and let cool for at least 5min before serving
for Yogurt Tartar sauce:
- combine all tartar sauce ingredients in a small jar, mix well with a fork. Taste and add slat, black pepper or a touch of extra lemon juice according to your preference.
- serve sauce on the side, or drizzle on top of fish. this will keep well in the fridge for a week, and can also be used to add tang to sandwiches etc.