Crisp-Crusted Catfish

Becky Luigart-Stayner; Lydia DeGaris-Pursell

Hands down, this is the best darned catfish we've ever eaten.

Yield: 4 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 313
  • Calories from fat: 26%
  • Fat: 9.1g
  • Saturated fat: 2.8g
  • Monounsaturated fat: 3.6g
  • Polyunsaturated fat: 3.3g
  • Protein: 32.9g
  • Carbohydrate: 14.3g
  • Fiber: 1.1g
  • Cholesterol: 87mg
  • Iron: 1.2mg
  • Sodium: 348mg
  • Calcium: 101mg

Ingredients

  • 2 tablespoons light ranch dressing
  • 2 large egg whites
  • 6 tablespoons yellow cornmeal
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese
  • 2 tablespoons all-purpose flour
  • 1/4 teaspoon ground red pepper
  • 1/8 teaspoon salt
  • 4 (6-ounce) farm-raised catfish fillets
  • Cooking spray
  • 4 lemon wedges

Preparation

  1. Preheat oven to 425°.
  2. Combine the dressing and egg whites in a small bowl, and stir well with a whisk. Combine the cornmeal, cheese, flour, pepper, and salt in a shallow dish. Dip fish in egg white mixture; dredge in cornmeal mixture.
  3. Place fish on a baking sheet coated with cooking spray; bake at 425° for 12 minutes on each side or until lightly browned and fish flakes easily when tested with a fork. Serve with lemon wedges.
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