Yield
8 servings (serving size: about 2 ounces fish, 1/2 celery stalk, 1/2 carrot, and 1 tablespoon dressing)

The inspiration for this dish is Buffalo chicken wings. We breaded and baked catfish strips, then drizzled them with a spicy sauce. If you don't like spicy foods, omit the hot pepper sauce.

How to Make It

Step 1

Preheat oven to 400°.

Step 2

Combine first 6 ingredients in a shallow dish, stirring with a whisk. Place egg whites in a shallow dish. Place cornflakes in a shallow dish. Working with 1 fish strip at a time, dredge in flour mixture. Dip in egg whites; dredge in cornflakes. Place on a baking sheet coated with cooking spray. Repeat procedure with remaining fish strips, flour mixture, egg whites, and cornflakes.

Step 3

Lightly coat fish strips with cooking spray. Bake at 400° for 10 minutes or until done, turning once.

Step 4

Combine hot sauce, pepper sauce, and Worcestershire in a small saucepan; bring to a boil. Reduce heat, and simmer 1 minute. Remove from heat; stir in butter. Drizzle hot sauce mixture over fish. Serve with ranch dressing, celery, and carrots.

Chef's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Ratings & Reviews

teresea's Review

erin001
December 04, 2011
did this with chicken strips not worth the trouble!

EllenDeller's Review

jndgregory
December 28, 2010
I agree that the method of cooking produces fabulous results. I used whole catfish fillets, included oregano and cajun seasoning in with the flour, and dipped in one whole egg rather than two whites. Used Dinosaur hot sauce and passed fresh limes at table. Served with sweet potato fries and broccoli slaw.

Hiimmiih's Review

pamsy10
November 07, 2010
GayleK70: Would dividing everything by 2 work for you?

taylesworth's Review

taylesworth
November 07, 2010
Makes for a great dinner -- as long as you have a salad or veggies on the side to fill you up -- as well as a fantastic part of a snack plate. I made a couple of changes to use ingredients I already had. I used dried bread crumbs in place of corn flakes and I used Anchor Bar's Buffalo Wing Sauce instead of the Crystal and Tabasco combination the recipe calls for. I'll definitely make it again!

GayleK70's Review

teresea
November 05, 2010
Does anyone have any suggestions for cutting this recipe in half and maintaining the spicyness?

sophym's Review

GayleK70
September 14, 2010
Another weekday meal winner from Cooking Light! I made with two omissions - onion powder and Tabasco sauce. It was easy, delicious and a perfect use for catfish. I served with deli-bought coleslaw, carrot sticks, and blue cheese dressing. I can see using the crust and buffalo sauce for chicken tenderloins, too. I will make again next time they have fresh catfish at grocery for sure. And, it's one of the few recipes I've made that looked like the photo ;-)

pamsy10's Review

Hiimmiih
June 27, 2009
The family just said this was okay. I will not make it again. Too fishy baked, and my family loves fish.

nevacation's Review

sophym
March 05, 2009
wow! this was awesome. Both my son and I love buffalo wings and this was great. I couldn't get fresh catfish so I used chicken tenders instead. I did need to double the flour mixture to have enough. I also put the sauce on the side b/c it is VERY spicy. My kids loved it and so did I! I used low fat blue cheese dressing instead of ranch b/c I prefer that with buffalo wings. Will definitely be a keeper!

jndgregory's Review

nevacation
January 26, 2009
Good, but very different. Love the cornflake crust and the hot sauce, but just something weird about dipping fish in ranch dressing. I served it with fries, fish and chips style. Probably would not make again. Although I think it would be awesome with chicken.

erin001's Review

EllenDeller
November 12, 2008
My husband and I absolutely love this recipe. I like to save a step and put the crushed cornflakes right in with the four mixture. It comes out great every time. Tonight I think I will double the coating and try it on chicken!