2004 Parmesan Catfish

By boandozzy

One serving (1 fillet) equals 342 calories, 15 g fat (4 g saturated fat), 84 mg cholesterol, 355 mg sodium, 18 g carbohydrate, 1 g fiber, 32 g protein.

Diabetic Exchanges: 4 lean meat, 1 starch, 1/2 fat.

Originally published as Parmesan Catfish in Light & Tasty October/November 2003, p53

Ingredients

• 1/2 cup all-purpose flour
• 1/4 cup grated Parmesan cheese
• 3 tablespoons cornmeal
• 1 teaspoon paprika
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 egg white
• 1/4 cup fat-free milk
• 4 catfish fillets (6 ounces each)

Preparation

Step 1

In a shallow dish, combine the flour, cheese, cornmeal, paprika, salt and pepper; set aside. In another shallow dish, beat egg white and milk. Dip fillets in milk mixture, then in flour mixture.

Place in a 13-in. x 9-in. baking dish coated with cooking spray. Bake, uncovered, at 350° for 35-40 minutes or until fish flakes easily with a fork. Yield: 4 servings.