Catfish Po-Boys

Time: 35 minutes
Servings: 6
A delicious recipe using catfish to create New Orleans' most famous sandwich.


  • Non-stick cooking spray 

  • 3/4 cup 1% low-fat milk

  • 1 large egg

  • 1/2 cup cornmeal 

  • 1/4 cup all-purpose flour

  • 1/4 tsp cayenne pepper

  • 6 (5 oz) catfish fillets

  • 6 whole-wheat rolls

  • 2 cups tri-color coleslaw mix

  • 2 Tbsp olive oil mayonnaise  

  • 1/4 cup plain non-fat Greek yogurt

  • 2 tsp white vinegar 

  • 1/2 tsp black pepper


  1. Preheat oven to 425 °F. Cover a large baking sheet with foil & lightly coat with cooking spray. Set aside.

  2. In a shallow bowl, add milk & eggs. Whisk together. In a separate shallow bowl, add cornmeal, flour & cayenne pepper. Stir to combine. 

  3. Dip catfish into the egg mixture, then completely coat in the cornmeal mixture. Place coated fish on baking sheet & lightly coat tops with cooking spray. Bake 20 minutes, or until fish flakes easily with a fork, flipping once halfway through baking. Add rolls to baking sheet & toast 2-3 minutes before fish is done.

  4. Meanwhile, in a large bowl combine coleslaw mix, mayo, yogurt, vinegar & pepper. Mix well.

  5. Serve each fillet on a roll with coleslaw.


Add chipotle pepper powder to your mayo to give this sandwich a kick!

Nutrition Facts

6 servings per recipe
Serving size (294g)
Amount per serving
% Daily Value*
Total Fat 15g 19%
    Saturated Fat 3g 15%
    Trans Fat 0g  
Cholesterol 115mg 38%
Sodium 550mg 24%
Total Carbohydrate 51g 19%
    Dietary Fiber 1g 4%
    Total Sugars 8g  
Includes 0g Added Sugars
Protein 32g  
Vitamin D 1mcg 6%
Calcium 142mg 10%
Iron 3mg 15%
Potassium 740mg 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


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