Catfish is not only one of the most inexpensive fish you can buy, it's also one of the highest in vitamin D. Once thought of as having a gamey flavor, most catfish sold today are very mild farm-raised varieties.

Serves 4


4 (8-ounce) catfish fillets
Vegetable cooking spray
4 teaspoons salt-free Cajun seasoning, divided
Cajun seasoning with red chilli pepper.1 cup whole or 2% milk
1 1/2 tablespoons cornstarch
2 tablespoons ketchup
1 teaspoon minced garlic
Salt and pepper, to taste


Place catfish in a lightly greased 13- x 9-inch baking dish. Spray fillets with cooking spray, and sprinkle evenly with 2 teaspoons Cajun seasoning.

Bake at 425 degrees F for 10 to 12 minutes or until fish flakes easily with the tip of a knife.

While fish is cooking, whisk together milk, cornstarch, ketchup, and garlic in a medium-size saucepan. When combined, place over medium-high heat and bring to a simmer, whisking constantly. Reduce heat to medium-low and simmer 5 minutes.

Salt and pepper to taste, and spoon mixture over baked catfish.