Crunchy Catfish Fingers with Curried Rice



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

Recipe from

Southern Living

Nutritional 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


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


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

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.

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

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