Catfish has a distinctive flavor you are sure to enjoy. You can also use chutney or salsa for added flavor (see recipes in Chapter 6).
1½ pounds catfish fillets
¼ cup cornmeal
¼ cup bread crumbs
¼ cup all-purpose white unbleached flour
Fresh-cracked black pepper, to taste
½ teaspoon Old Bay Seasoning
¼ cup plain nonfat yogurt
1 tablespoon olive oil
1 cup Spicy Mango Sauce (see recipe on page 88)
Preheat oven to 375°.
Rinse the fish in ice water and pat dry. Sift together the cornmeal, bread crumbs, flour, black pepper, and Old Bay.
Coat the fish with the yogurt and then dredge in the cornmeal mixture.
Coat the bottom of a medium-size baking dish with some of the oil. Place the breaded fish fillets in the dish and spray (or drizzle) the top of each with the remaining oil; bake for 20 to 30 minutes, until the fish is thoroughly cooked and brown on both sides. Serve with Spicy Mango Sauce.
Spraying Olive Oil
Putting olive oil in a spray bottle helps to cut down on the amount used and is helpful for topping breaded items that are to be oven-fried.