Healthy Recipes

Oven-Fried Catfish with Collard Slaw & Green Tomato Tartar Sauce

Oven frying uses about eight times less oil than deep frying. (Though this dish is still relatively high in fat, it’s mostly heart-healthy unsaturated fat.) The green tomato in the tartar sauce adds tartness to this healthy but hearty fish dish.

Oven-Fried Catfish with Collard Slaw & Green Tomato Tartar Sauce
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1 bunch collard greens, each leaf halved lengthwise (center rib discarded), then thinly sliced crosswise
½ red bell pepper julienne
1 medium carrot, grated
1 scallion, thinly sliced
½ cup white wine vinegar
2 teaspoons honey
2 teaspoons dry mustard
3 tablespoons olive oil

⅓ cup canola-oil-based mayonnaise
¼ cup low-fat sour cream
¼ cup finely chopped dill pickles
¼ cup finely chopped green tomato
½ teaspoon ground cumin

1 pound catfish fillet, rinsed, dried, and cut into four pieces
½ cup low-fat milk
½ cup yellow cornmeal
¼ cup breadcrumbs
½ teaspoon black pepper
½ teaspoon cayenne pepper
⅛ cup Dijon mustard
2 tablespoons olive oil, divided


1. Place the collard greens, bell pepper, carrot, and scallion in a medium bowl. Whisk together remaining slaw ingredients and toss with the greens. Refrigerate for at least 1 hour.

2. Combine all tartar sauce ingredients in a small bowl; mix well and refrigerate.

3. Soak the catfish in the milk for 30 minutes. Meanwhile, in a medium bowl, combine cornmeal, breadcrumbs, black and cayenne peppers, stirring well to completely combine. After catfish has soaked for 30 minutes, drain and coat with the mustard.

4. Preheat oven to 500ºF. Brush a baking pan covered in foil, or an ovenproof skillet, with 1 tablespoon oil. One at a time, dredge each piece of fish through the cornmeal-breadcrumb mixture, shake off extra cornmeal, and place on the baking pan or in the skillet.

5. Bake fish until undersides are golden, about 8 minutes. Drizzle remaining olive oil over fish; then carefully turn and bake for another 6 to 8 minutes, or until cooked through. Serve catfish topped with a dollop of tartar sauce on a bed of slaw.

Nutritional facts: 

Per serving: 592 calories, 42 g fat (7 saturated), 32 g carbohydrates, 22 g protein, 4.5 g fiber, 752 mg sodium (33% Daily Value).

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