Lighten Up - Unfried Catfish and Okra

There are so many recipe alternatives these days for traditional fried food.  As a good southern girl, I am a fan of fried catfish (or really anything fried).  However, I am reluctant to ever really fry anything at home due to the mess frying creates as well as the calorie and cholesterol that comes with frying.

One of my favorite recipes is out of a cookbook I have had since 1994:  In the Kitchen With Rosie: Oprah's Favorite Recipes.  I believe this cookbook was published during one of Oprah's weight-loss phases.

RECIPE:  Un-fried Catfish

Ingredients:
Cooking spray
1/4 cup cornmeal
1 teaspoon dried thyme
1 teaspoon dried basil
1/2 teaspoon garlic powder
1/2 teaspoon lemon pepper
4 teaspoons blackening seasoning
4 four-ounce catfish fillets
1/2 teaspoon paprika

Instructions:
Preheat the oven to 400 degrees.

Spray the cooking spray over the baking sheet 3 times to coat.

Put the cornmeal, thyme and basil on a large plate and mix well.

Sprinkle 1/8 teaspoon of the garlic powder, 1/8 teaspoon of lemon pepper, and 1 teaspoon of the blackening seasoning on  each of the catfish fillets.  Coat the fillets thoroughly with the cornmeal mixture and transfer them to the prepared baking sheet.  Dust each fillet with 1/8 teaspoon of the paprika.  Coat the catfish lightly with the cooking spray.

Place the baking sheet on the bottom shelf of the oven.  Bake for 20 minutes  Reduce the heat to 350 degrees and bake for about 5 minutes, until the crust is golden and the fish flakes easily.

This is a simple dish, but so flavorful.  The crust very much resembles what you would get with a fried fish but without the greasiness.

With our catfish I wanted to try a new recipe out of the Bobby Dean's cook book From Mama's Table to Mine for Golden Crunchy Okra, which resembles fried okra.

RECIPE:  Golden Crunchy Okra

Ingredients:
2/3 cup 1% buttermilk
2/3 cup fine cornmeal
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
1/2 pound okra, trimmed

Instructions:
Preheat the oven to 400 degrees.  Spray a rimmed baking sheet generously with cooking spray.

Place the buttermilk in a shallow bowl.  In a separate bowl, whisk together the cornmeal, salt and cayenne.

Dip the okra first in the buttermilk, then in the cornmeal mixture.  Place the okra on the prepared baking sheet.  Spray the tops and sides of the okra with cooking spray.  Bake until golden, 10 to 15 minutes.

These were yummy, but the breading very easily slid off the okra.  It took a light touch to transfer the okra from the baking sheet to the dinner plate.  This was not the case with the fish.  I am sure the outer texture of the okra is part of the issue.  There is a note from the author about soaking the okra in buttermilk before breading for up to 30 minutes.  Next time I might try this.  I have made my own version of this in the past, but used panko breadcrumbs instead of cornmeal and used an egg wash to adhere the breadcrumbs.

One of my favorite sides is sliced tomatoes and cucumbers.  We are growing our own tomatoes, so with this meal we enjoyed our first harvested tomatoes!  Additionally had some steamed collard greens.  This was a delicious meal!