Crisp-Crusted Catfish

[SouthernBelle]

I tried this last night, and DH and I thought it was great. It's from the August issue of Cooking Light.

Crisp-Crusted Catfish
(7 points per serving)

2 tablespoons light ranch dressing
2 large egg whites
6 tablespoons yellow cornmeal
¼ cup (1 ounce) grated fresh Parmesan cheese
2 tablespoons all-purpose flour
¼ teaspoon ground red pepper
1/8-teaspoon salt
4 (6 ounce) farm-raised catfish fillets
Cooking spray
4 lemon wedges

1. Preheat oven to 425 degrees
2. Combine the dressing and egg whites in a small bowl, and stir well with a whisk. Combine the cornmeal, cheese, flour, pepper, and salt in a shallow dish. Dip fish in egg white mixture; dredge in cornmeal mixture.
3. Place fish on a baking sheet coated with cooking spray, bake at 425 degrees for 12 minutes on each side or until lightly browned and fish flakes easily when tested with a fork. Serve with lemon wedges. Yield: 4 servings

Calories 313; fat 9.1g (sat 2.8g, mono 3.6g, poly 3.3g); Protein 87g; Carbohydrates 14.3g; Fiber 1.1g; Cholesterol 87mg; Iron 1.2mg; Sodium 348mg; Calcium 101mg

[Julz]

Thanks for the recipe... I have been looking for a catfish recipe to use... especially since catfish is so nice and inexpensive compared to other fishes around here.

[SouthernBelle]

I hope you enjoy it. Here's another one that's become one of our favorites smile.gif

Cajun Spiced Catfish

2 tablespoons reduced-calorie margarine, melted
2 teaspoons dried basil
2 teaspoons pepper
1-teaspoon paprika
½ teaspoon salt
1/8-teaspoon garlic powder
4 (4 ounce) farm-raised catfish fillets
Cooking spray

Combine first six ingredients.

Place fish on rack of a broiler pan coated with cooking spray. Brush fish with margarine mixture. Broil 5 ½ inches from heat (with electric oven door partially opened) 7 minutes or until fish flakes easily when tested with a fork.

Yield: 4 servings

Per serving: Calories 170; Fat 8.8g; Protein 20.9g; Carbohydrates 1.4g; Fiber 0.5g; Cholesterol 66mg; Sodium 420mg

Points: 4

*I ended up broiling the fillets for almost 14 minutes, instead of 7.

I believe I found this in a WW's cookbook!

[Dawn1943]

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