Oven-Fried Catfish

In most breaded fish dishes, the fish is coated with a flour or cornmeal mixture and fried, making the fish high in both carbs and fat. In this recipe, the coating is whole wheat cereal crumbs, and the fish is oven-fried.

Yield: 4 servings (serving size: 1 fillet)
Recipe from Oxmoor House

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Nutritional Information

Amount per serving
  • Calories: 298
  • Calories from fat: 0.0%
  • Fat: 13.6g
  • Saturated fat: 3.2g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 29.7g
  • Carbohydrate: 14g
  • Fiber: 1.6g
  • Cholesterol: 80mg
  • Iron: 11.4mg
  • Sodium: 376mg
  • Calcium: 602mg

Ingredients

  • Butter-flavored cooking spray
  • 2/3 cup whole wheat flake cereal crumbs
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • 4 (6-ounce) farm-raised catfish fillets
  • 2 large egg whites, lightly beaten
  • Lemon wedges

Preparation

  1. 1. Preheat oven to 450°.
  2. 2. Line a baking sheet with foil. Coat with cooking spray.
  3. 3. Combine crumbs, salt, and red pepper in a small bowl; stir well. Dip fillets in beaten egg white; dredge in crumb mixture. Place fillets on pan. Bake at 450° for 8 to 10 minutes or until fish flakes easily when tested with a fork. Serve immediately with lemon wedges.
  4. carbo rating: 12
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