did this with chicken strips not worth the trouble!
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)
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Amount per serving
- Calories: 183
- Calories from fat: 30%
- Fat: 6.2g
- Saturated fat: 2g
- Monounsaturated fat: 2.5g
- Polyunsaturated fat: 1.1g
- Protein: 12.5g
- Carbohydrate: 19.2g
- Fiber: 2g
- Cholesterol: 31mg
- Iron: 3mg
- Sodium: 618mg
- Calcium: 34mg
- 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
- 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.
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