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Catfish Nuggets with Tartar Sauce

Yield 4 servings

Ingredients

  • 1 large egg white
  • 2 teaspoons water
  • 1/2 cup fine, dry breadcrumbs
  • 1/4 teaspoon ground red pepper
  • 12 ounces farm-raised catfish, cut into 2-inch pieces
  • Butter-flavored cooking spray
  • 2 teaspoons margarine or butter, melted
  • 1/4 cup fat-free mayonnaise
  • 2 teaspoons sweet pickle relish
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • Lemon wedges (optional)

Nutrition Information

  • calories 166
  • caloriesfromfat 34 %
  • fat 6.2 g
  • satfat 1.3 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 17.2 g
  • carbohydrate 9.3 g
  • fiber 0.3 g
  • cholesterol 49 mg
  • iron 0.0 mg
  • sodium 395 mg
  • calcium 0.0 mg

How to Make It

  1. Preheat oven to 450°.

  2. Combine egg white and water in a small bowl; beat well with a wire whisk. Combine breadcrumbs and pepper in a shallow dish. Dip fish pieces into egg white mixture, letting excess drip off. Roll fish pieces in breadcrumb mixture to coat.

  3. Place fish on a baking sheet coated with cooking spray. Coat fish with cooking spray. Drizzle evenly with margarine. Bake at 450° for 12 to 14 minutes or until fish flakes easily when tested with a fork.

  4. Combine mayonnaise and next 3 ingredients; stir mixture well. Serve fish with tartar sauce and, if desired, lemon wedges.

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