ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Crunchy Catfish Fingers with Curried Rice

Yield Makes 8 servings (serving size: including 1/2 cup cooked rice)

Ingredients

  • 8 (4-ounce) catfish fillets
  • 3/4 teaspoon seasoned salt, divided
  • 1 1/2 cups fat-free milk
  • 2 tablespoons Dijon mustard
  • 2 cups crushed crispy corn cereal squares (about 5 cups uncrushed)
  • 1/4 cup cornstarch
  • 1/2 teaspoon pepper
  • Vegetable cooking spray
  • Curried Rice

Nutrition Information

  • calories 411
  • caloriesfromfat 26 %
  • fat 11.9 g
  • satfat 2.4 g
  • monofat 5.8 g
  • polyfat 2.3 g
  • protein 24 g
  • carbohydrate 51 g
  • fiber 2.5 g
  • cholesterol 54 mg
  • iron 7.9 mg
  • sodium 691 mg
  • calcium 162 mg

How to Make It

  1. Cut each fillet lengthwise into 3 strips. Sprinkle fish evenly with 1/2 teaspoon seasoned salt.

  2. Whisk together milk and mustard. Combine crushed cereal, cornstarch, pepper, and remaining 1/4 teaspoon seasoned salt. Dip fish in milk mixture; dredge in cereal mixture. Arrange fish fingers on a wire rack coated with cooking spray. Place rack in an aluminum foil-lined broiler pan. Lightly coat fish with cooking spray.

  3. Bake at 375° for 20 to 22 minutes or until fish flakes with a fork. Serve with Curried Rice.

  4. Note: For testing purposes only, we used Corn Chex cereal.