Baked Cajun Catfish Recipe
Servings: 4
Ingredients
- 1 1/4 lb fresh or possibly frzn catfish fillets (2 large fillets cut in half or possibly 4 small fillets)
- 2 x egg whites (or possibly 1 egg and 2 tbspns fat-free egg substitute) Cooking spray as needed
- 3 slc fresh Italian or possibly sourdough bread made without added fats or possibly sugar (or possibly 1 1/2 c. herb or possibly garlic seasoned fat-free salad croutons)
- 2 Tbsp. yellow corn meal
- 1/4 tsp salt - (to 1/2 tspn)
- 1 x fresh garlic clove peeled
- 1/4 tsp freshly-grnd black pepper
- 1/4 tsp dry oregano
- 1/4 tsp dry thyme
- 1/2 tsp garlic pwdr
- 3/4 Tbsp. cayenne pepper or possibly Cajun seasoning or possibly more to taste
- 1 Tbsp. sweet Hungarian paprika
Directions
- Beat egg whites together with 1 Tbsp. water in a small bowl. Coat both sides of fillets in egg white and roll in seasoned bread crumbs. Place breaded fillets on a plate and refrigeratefor 30 min.
- Preheat oven to 425 degrees. Lightly spray a non-stick or possibly stick-resistant baking dish or possibly baking sheet with cooking spray. Place fillets in dish or possibly on sheet and bake for 20 to 35 min depending on thickness. Remove fillets from oven and serve with lemon and nonfat tartar sauce.
- Spicy Cajun Bread Crumbs: Toast fresh bread if using and let cold till dry out. Combine bread or possibly croutons in food processor with remaining ingredients and process till fine.
- This recipe yields 4 servings.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 150g | |
| Recipe makes 4 servings | |
| Calories 220 | |
| Calories from Fat 101 | 46% |
| Total Fat 11.26g | 14% |
| Saturated Fat 2.59g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 67mg | 22% |
| Sodium 222mg | 9% |
| Potassium 500mg | 14% |
| Total Carbs 6.01g | 2% |
| Dietary Fiber 1.2g | 4% |
| Sugars 0.46g | 0% |
| Protein 22.89g | 37% |
