Crunchy Catfish Fingers with Curried Rice

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

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Nutritional Information

Amount per serving
  • Calories: 411
  • Calories from fat: 26%
  • Fat: 11.9g
  • Saturated fat: 2.4g
  • Monounsaturated fat: 5.8g
  • Polyunsaturated fat: 2.3g
  • Protein: 24g
  • Carbohydrate: 51g
  • Fiber: 2.5g
  • Cholesterol: 54mg
  • Iron: 7.9mg
  • Sodium: 691mg
  • Calcium: 162mg


  • 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


  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.
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