Buffalo-Style Catfish Strips with Ranch Dressing

Becky Luigart-Stayner; Lydia DeGaris-Pursell
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.

Yield:

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

Recipe from

Nutritional 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

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

Preparation

Preheat oven to 400°.

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.

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

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.

Note:

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.

September 2002