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Buffalo-Style Catfish Strips with Ranch Dressing

Buffalo-Style Catfish Strips with Ranch Dressing
Becky Luigart-Stayner; Lydia DeGaris-Pursell
Yield

8 servings (serving size: about 2 ounces fish, 1/2 celery stalk, 1/2 carrot, and 1 tablespoon dressing)

The inspiration for this dish is Buffalo chicken wings. We breaded and baked catfish strips, then drizzled them with a spicy sauce. If you don't like spicy foods, omit the hot pepper sauce.

Ingredients

  • 2 tablespoons all-purpose flour
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground red pepper
  • 2 large egg whites, lightly beaten
  • 1 1/2 cups coarsely crushed cornflakes
  • 1 pound catfish fillets, cut into 1/2-inch-thick strips
  • Cooking spray
  • 1/3 cup hot sauce (such as Crystal)
  • 1 teaspoon hot pepper sauce (such as Tabasco)
  • 1/2 teaspoon Worcestershire sauce
  • 1 tablespoon butter
  • 1/2 cup fat-free ranch dressing
  • 4 celery stalks, cut into 1/4 x 3-inch sticks
  • 4 carrots, cut into 1/4 x 3-inch sticks

Nutrition Information

  • calories 183
  • caloriesfromfat 30 %
  • fat 6.2 g
  • satfat 2 g
  • monofat 2.5 g
  • polyfat 1.1 g
  • protein 12.5 g
  • carbohydrate 19.2 g
  • fiber 2 g
  • cholesterol 31 mg
  • iron 3 mg
  • sodium 618 mg
  • calcium 34 mg

How to Make It

  1. Preheat oven to 400°.

  2. Combine first 6 ingredients in a shallow dish, stirring with a whisk. Place egg whites in a shallow dish. Place cornflakes in a shallow dish. Working with 1 fish strip at a time, dredge in flour mixture. Dip in egg whites; dredge in cornflakes. Place on a baking sheet coated with cooking spray. Repeat procedure with remaining fish strips, flour mixture, egg whites, and cornflakes.

  3. Lightly coat fish strips with cooking spray. Bake at 400° for 10 minutes or until done, turning once.

  4. Combine hot sauce, pepper sauce, and Worcestershire in a small saucepan; bring to a boil. Reduce heat, and simmer 1 minute. Remove from heat; stir in butter. Drizzle hot sauce mixture over fish. Serve with ranch dressing, celery, and carrots.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.