Rating: 4 stars
10 Ratings
  • 5 star values: 6
  • 4 star values: 1
  • 3 star values: 1
  • 2 star values: 1
  • 1 star values: 1

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.

Recipe by Cooking Light September 2002

Gallery

Read the full recipe after the video.

Recipe Summary test

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

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 400°.

    Advertisement
  • 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.

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

  • 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.

Nutrition Facts

183 calories; calories from fat 30%; fat 6.2g; saturated fat 2g; mono fat 2.5g; poly fat 1.1g; protein 12.5g; carbohydrates 19.2g; fiber 2g; cholesterol 31mg; iron 3mg; sodium 618mg; calcium 34mg.
Advertisement