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Country Catfish

Total time 14 mins
Yield 4 servings (serving size: 1 fillet and 2 tablespoons relish).
Insted of serving deep-fried catfish, make a low-fat version by coating the fillets in cereal crumbs and oven-frying for 8 to 10 minutes.

Ingredients

  • Butter-flavored cooking spray
  • 2/3 cup corn flake crumbs
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • 4 (4-ounce) farm-raised catfish fillets
  • 2 egg whites, lightly beaten
  • 1/2 cup corn relish

Nutrition Information

  • calories 224
  • caloriesfromfat 20 %
  • fat 5 g
  • satfat 1.1 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 23.6 g
  • carbohydrate 18.7 g
  • fiber 0.2 g
  • cholesterol 66 mg
  • iron 0.0 mg
  • sodium 429 mg
  • calcium 0.0 mg

How to Make It

  1. Line a shallow pan with aluminum foil. Coat with cooking spray.

  2. Combine crumbs, salt, and pepper in a small bowl; stir well. Dip fish in beaten egg whites; dredge in crumb mixture. Place fish in pan. Bake at 450° for 8 to 10 minutes or until fish flakes easily when tested with a fork. Serve immediately with corn relish.

Cooking Light 5-Ingredient 15-Minute Cookbook