You ever spend forever deciding what to eat, only to end up ordering the same thing? Yeah… well, catfish don’t know that struggle. They’ve got taste buds all over their bodies—so they just swim, taste, and snack at the same time. Meanwhile, we’re over here scrolling menus like it’s a life-or-death decision.
What If Humans Had Taste Buds Everywhere?
Okay, imagine this horror show—you sit on the couch… and taste it.Shake hands? Congrats, you just “sampled” someone’s sweaty palm.Walk barefoot? Mmm… pavement and regret. Yeah, no thanks.
Catfish Are Winning at Life
While we’re burning dinner and debating takeout, catfish are out there living their best foodie life. No stress, no cooking—just flavors on demand. Kinda jealous… but tasting my chair every time I sit down? Hard pass.
Table of Contents
Look at the Recipe (Key Highlights)
This High-Protein Crispy Baked Catfish is an absolute winner for anyone craving Southern-style crunch with a healthy twist! Here’s why you’re going to love it:
Crispy, Crunchy, and Baked – Not Fried!
No deep fryer needed! This recipe delivers golden, crispy perfection straight from your oven, with a fraction of the fat.
High in Protein, Low in Fat
With 27g of protein per serving, this dish is a powerhouse for anyone looking to stay full and fuel their body—minus the grease!
Cajun-Spiced Flavor Explosion
Packed with bold Cajun seasoning, every bite is smoky, slightly spicy, and irresistibly delicious.
Meal Prep Hero
This easy High-Protein Crispy Baked Catfish recipe for dinner is perfect for busy weeknights AND meal prep—reheats like a dream!
No Special Equipment Needed
Just a wire rack, a baking sheet, and your oven—that’s it! No air fryer, no fancy gadgets, just simple, delicious, wholesome food.
Great for the Whole Family
Even picky eaters love this healthy Southern-style baked catfish—serve it with coleslaw, roasted veggies, or tuck it into a sandwich!
Ready to make your kitchen smell like a cozy Southern fish house—without the fryer? Let’s do this!
Ingredients Needed

- Cooking spray – Ensures a crispy crust without frying.
- Cornmeal – Creates a light, crunchy coating.
- All-purpose flour – Helps the coating stick better.
- Cajun seasoning – Brings bold, smoky flavors.
- Egg – Acts as a binder for the coating.
- Catfish fillets – A lean, protein-rich fish.
- Salt – Enhances flavor.
- Tartar sauce & lemon wedges (optional) – For serving.
WW TIP: You can swap all-purpose flour for whole wheat flour or almond flour for a healthier twist!
How to Make High-Protein Crispy Baked Catfish
Preheat & Prep: Heat oven to 450°F and line a baking sheet with a wire rack to allow airflow for crispiness. Spray with cooking spray.
Prepare the Coating: Mix cornmeal, flour, and Cajun seasoning in one dish. Whisk the egg in another.
Coat the Fish: Pat the fillets dry, season, dip into the egg, and then coat in the cornmeal mixture. Place them on the wire rack.
Bake to Perfection: Bake for 15-20 minutes, flipping halfway and spraying with cooking spray for an extra crispy finish.
Serve & Enjoy: Serve hot with lemon wedges and tartar sauce if desired.

Storage & Serving Suggestions
Storage Tips
Keeping your High-Protein Crispy Baked Catfish fresh and crispy is key… because let’s be real, no one likes soggy fish! Here’s how to do it:
Refrigerate like a pro – Store leftovers in an airtight container in the fridge for up to 3 days… but trust me, it won’t last that long!
Reheat to crispy perfection – Skip the microwave (unless you like mushy fish… yikes!). Instead, pop it in a 375°F oven or air fryer for 5-7 minutes to bring back that golden crunch.
Freezing? Yes, but with a trick! – Flash-freeze fillets on a baking sheet first, then transfer to a freezer-safe bag. When ready, bake straight from frozen at 400°F for 15-20 minutes—no need to thaw!
Serving Tips
Now for the fun part… how to serve this crispy, golden deliciousness!
Classic Southern style – Pair it with coleslaw, cornbread, and a squeeze of lemon for that real-deal catfish dinner vibe.
Low-carb & light – Serve over a fresh green salad with a light vinaigrette… because balance is everything!
Fish sandwich upgrade – Stuff it into a whole-wheat bun, top with lettuce, tomato, and homemade tartar sauce—hello, crispy fish sandwich goals!
Taco time! – Flake it up and tuck it into warm corn tortillas with slaw, avocado, and a drizzle of spicy mayo… chef’s kiss!
Perfect for meal prep – Serve with roasted veggies, brown rice, or quinoa for a high-protein meal that keeps you full and energized.
This dish is so versatile… you’ll never get bored!
Tips & FAQs
How Do You Fry Catfish to Make It Extra Crispy?
Frying catfish to crispy perfection is all about the right coating, oil temperature, and technique. Follow these steps:
- Soak in Buttermilk – This tenderizes the fish and helps the coating stick.
- Use a Cornmeal Coating – A mix of cornmeal and Cajun seasoning gives that crunchy Southern texture.
- Heat Oil to 350°F – Maintaining this temp ensures a crispy crust without overcooking.
- Fry in Batches – Overcrowding lowers the oil temperature, leading to soggy fish.
- Drain on a Wire Rack – This keeps the crust crispy instead of getting greasy.
What’s the Secret to Crispy Catfish Nuggets?
Crispy catfish nuggets are perfect for snacking or dipping. Here’s how to get them just right:
- Cut Catfish into Bite-Sized Pieces – This helps them cook evenly and crisp up faster.
- Double Coating for Extra Crunch – Dip in egg, coat in cornmeal, then repeat for maximum crispiness.
- Use an Air Fryer for a Healthier Alternative – Cook at 400°F for 10-12 minutes, shaking halfway through.
- Pair with a Dipping Sauce – Tartar sauce, remoulade, or spicy mayo take these nuggets to the next level!
How Do You Bake Catfish in the Oven and Keep It Crispy?
Yes, you can bake catfish and still get that golden, crispy crust! Here’s how:
- Preheat the Oven to 425°F – High heat ensures crispiness.
- Use a Wire Rack – Placing the fillets on a rack allows air circulation, crisping up all sides.
- Spray with Cooking Oil – A light mist before baking helps get that fried-like crunch.
- Flip Halfway Through – This ensures even crispiness on both sides.
- Finish with a Broil – Broiling for 1-2 minutes at the end gives an extra golden crunch.
What Is the Best Cooking Method for Catfish?
It depends on your preference! Here’s a breakdown of the best ways to cook catfish:
- Frying – The classic Southern-style method for that ultra-crispy, golden crust.
- Baking – A healthier alternative that still delivers crunch when done right.
- Grilling – Perfect for a smoky, charred flavor, especially with Cajun seasoning.
- Air Frying – The best way to get crispy catfish with minimal oil.
Each method brings out different textures and flavors, so pick what works for you!
Is Catfish Healthy?
Yes! Catfish is a nutrient-dense fish that’s both delicious and great for your health:
- High in Protein – Around 18g per 3.5-ounce serving, making it ideal for muscle growth.
- Low in Calories – A lean fish with only 105 calories per serving.
- Rich in Vitamin B12 – Supports brain function and energy levels.
- Heart-Healthy Omega-3s – Good for cardiovascular health, though in lower amounts than salmon.
- Low in Mercury – Safer for frequent consumption compared to other seafood.
So, whether you’re frying, baking, or grilling, catfish is a fantastic addition to a balanced diet!
Why This Crispy Baked Catfish is Perfect Year-Round
This High-Protein Crispy Baked Catfish isn’t just a one-season wonder—it’s a meal that fits every time of the year! Whether it’s summer cookouts, cozy winter dinners, or quick weeknight meals, this dish delivers flavor, crunch, and nutrition whenever you need it. Here’s why it deserves a spot in your meal rotation all year long!
Spring & Summer: Light, Fresh & Easy
- Perfect for Outdoor Dining – Enjoy this crispy baked catfish on the patio, at a picnic, or even beachside with fresh coleslaw and lemon wedges.
- Pairs with Summer Produce – Think grilled corn, cucumber salad, or a fresh mango salsa—light yet satisfying!
- Healthier BBQ Alternative – Skip the heavy fried foods and serve this as a low-fat, high-protein option for summer gatherings.
Fall & Winter: Comforting & Satisfying
- Cozy Yet Healthy – The crispy, golden coating gives that warm, comforting bite, but without the heaviness of fried foods.
- Perfect with Seasonal Sides – Pair it with roasted sweet potatoes, sautéed greens, or wild rice for a hearty meal.
- Great for Game Nights – Make crispy catfish nuggets and serve with dips like spicy remoulade or tartar sauce—a crowd-pleaser for any football party!
Meal Prep Magic: Anytime, Anywhere!
- Quick & Easy for Busy Schedules – Bakes in under 30 minutes, making it a perfect weeknight dinner.
- Meal-Prep Friendly – Stays crispy when reheated (hello, air fryer!), so it’s great for work lunches or next-day leftovers.
- Versatile & Customizable – Enjoy it in a sandwich, over a salad, or as crispy fish tacos—so many options!
No Matter the Season, This Recipe Delivers!
Whether you’re craving light and fresh or warm and cozy, this High-Protein Crispy Baked Catfish has you covered. Delicious, high in protein, and easy to make—it’s the ultimate year-round meal!
I’d love to hear how you make it your own! Leave a comment below and let me know how it turned out, or share a photo of your dish on social media and tag me. Don’t forget to share this recipe with friends and family who are looking for the ultimate High-Protein Crispy Baked Catfish—they’ll thank you for it! 🥚✨

Delicious High-Protein Crispy Baked Catfish Recipe
Description
Crispy, high-protein baked catfish with bold Cajun flavors! A healthy, oven-baked alternative to fried fish—perfect for a quick and satisfying meal.
Ingredients
Instructions
1️⃣ Preheat & Prep
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Preheat your oven to 450°F.
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Line a large rimmed baking sheet with foil and place a wire rack on top. Coat the rack with cooking spray—this helps the fish stay crispy all around!
2️⃣ Prepare the Coating
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In a large shallow dish, stir together cornmeal, flour, and Cajun seasoning.
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In a separate dish, whisk the egg until smooth.
3️⃣ Coat the Catfish
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Pat the catfish fillets dry with a paper towel and sprinkle with salt.
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Dip each fillet into the egg, letting the excess drip off.
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Dredge in the cornmeal mixture, ensuring both sides are fully coated.
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Place on the prepared wire rack and spray the tops with cooking spray.
4️⃣ Bake to Crispy Perfection
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Bake for 15-20 minutes, flipping the fillets halfway through and spraying again with cooking spray.
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The fish is ready when golden brown and crisp!
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 260kcal
- % Daily Value *
- Total Fat 7g11%
- Total Carbohydrate 22g8%
- Protein 27g54%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
You know a recipe is a winner when it gets a thumbs-up from the whole family… and let me tell you, this one disappears FAST at my house! My husband—who swears by traditional fried catfish—couldn’t believe this was baked. ("Wait… this isn’t fried?!") My kids? They gobbled it up like it was crispy chicken tenders.
I love that I can serve them something light, healthy, and packed with protein, while still delivering that golden crunch they crave. Now, it’s on our weekly dinner rotation—because when dinner gets zero complaints, you keep making it!