Baked Cajun Catfish

By á-174942

Ingredients

• SPICY CAJUN BREAD CRUMBS:
• 1 1/4 pounds fresh or frozen catfish fillets
• (2 large fillets cut in half or 4 small fillets)
• 2 egg whites
• (or 1 egg and 2 tbspns fat-free egg substitute)
• Cooking spray as needed
• 3 slices fresh Italian or sourdough bread made
• without added fats or sugar
• (or 1 1/2 cups herb or garlic seasoned fat-free salad croutons)
• 2 tablespoons yellow corn meal
• 1/4 teaspoon salt - (to 1/2 tspn)
• 1 fresh garlic clove peeled
• 1/4 teaspoon freshly-ground black pepper
• 1/4 teaspoon dried oregano
• 1/4 teaspoon dried thyme
• 1/2 teaspoon garlic powder
• 3/4 tablespoon cayenne pepper or Cajun seasoning or more to taste
• 1 tablespoon sweet Hungarian paprika

Details

Servings 4

Preparation

Step 1

Beat egg whites together with 1 tablespoon water in a small bowl. Coat both sides of fillets in egg white and roll in seasoned bread crumbs. Place breaded fillets on a plate and chill for 30 minutes.

Preheat oven to 425 degrees. Lightly spray a non-stick or stick-resistant baking dish or baking sheet with cooking spray. Place fillets in dish or on sheet and bake for 20 to 35 minutes depending on thickness. Remove fillets from oven and serve with lemon and nonfat tartar sauce.

Spicy Cajun Bread Crumbs: Toast fresh bread if using and let cool until dried out. Combine bread or croutons in food processor with remaining ingredients and process until fine.

This recipe yields 4 servings.