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

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

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Read the full recipe after the video.

Recipe Summary

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

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 400°.

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  • 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.
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