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Oven-Fried Catfish

Yield 4 servings (serving size: 1 fillet)
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.

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

Nutrition 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

How to Make It

  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.

  4. carbo rating: 12

The Complete Step-by-Step Low Carb Cookbook