Oven-Fried Catfish

recipe
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

Nutritional Information

Calories 298
Caloriesfromfat 0.0 %
Fat 13.6 g
Satfat 3.2 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 29.7 g
Carbohydrate 14 g
Fiber 1.6 g
Cholesterol 80 mg
Iron 11.4 mg
Sodium 376 mg
Calcium 602 mg

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. Preheat oven to 450°.

2. Line a baking sheet with foil. Coat with cooking spray.

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.

carbo rating: 12

The Complete Step-by-Step Low Carb Cookbook,

Oxmoor House

January 2005
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