2003 Oven-Fried Catfish

By boandozzy

One fillet equals 319 calories, 13 g fat (3 g saturated fat), 80 mg cholesterol, 719 mg sodium, 19 g carbohydrate, trace fiber, 30 g protein.

Diabetic Exchanges: 4 lean meat, 1 starch.

Originally published as Oven-Fried Catfish in Light & Tasty August/September 2002, p52

Ingredients

• 4 catfish fillets (6 each)
• 1 cup cornflake crumbs
• 1 teaspoon celery salt
• 1/2 teaspoon onion powder
• 1/4 teaspoon paprika
• 1/8 teaspoon pepper
• 1 egg white
• 2 tablespoons fat-free milk

Details

Servings 4
Cooking time 30mins
Adapted from tasteofhome.com

Preparation

Step 1

Pat fish dry with paper towels. In a shallow bowl, combine the cornflake crumbs, celery salt, onion powder, paprika and pepper. In another bowl, beat the egg white and milk. Dip fillets into egg white mixture, then coat with crumb mixture.

Place in a 13-in. x 9-in. baking dish coated with cooking spray. Bake, uncovered, at 350° for 25-30 minutes or until fish flakes easily with a fork. Yield: 4 servings.