An old Southern favorite, this breaded catfish is baked, not fried, to save calories and fat. Serve with corn bread and coleslaw for a real down-home picnic.
Number of Servings: 4
Serving Size: 3 1/2 ozIngredients
1 lb catfish, or ocean perch fillets, thawed if frozen
2 slices white bread, crumbled, or 1 cup fresh bread crumbs
2 tbsp grated Romano or Parmesan cheese
2 tsp chopped fresh basil or oregano
1/2 tsp salt
1/4 tspblack pepper, ground
1 egg, beaten (or 1/4 cup egg substitute)
1/4 cup low-fat (1 percent) buttermilkPreparation Instructions
1. Preheat the oven to 400 degrees F. Prepare a baking pan with nonstick pan spray.
2 In a pie pan or shallow dish, mix the bread crumbs, cheese, basil or oregano, salt, and pepper. Set aside.
3. In another pie pan or dish, combine the egg and buttermilk.
4. Dip each fish fillet first in the milk mixture, then in the crumb mixture to coat both sides with crumbs.
5. Arrange the fillets in 1 layer in the baking pan. Bake 15 to 20 minutes, until the fish flakes easily with a fork.Exchanges Per Serving
3 Lean Meat
1/2 Monounsaturated FatNutrition Information Amount Per Serving
Calories from Fat 98
Total Fat 11 g
Saturated Fat 3 g
Cholesterol 121 mg
Sodium 518 mg
Total Carbohydrate 7 g
Dietary Fiber 0 g
Sugars 1 g
Protein 23 gwww.ada.com