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Recipe tags: Bake, Easy, Fish, Southern

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Meats and seafood

Crunchy Oven-Fried Catfish

Recipe submitted by DaVita dietitian Sharon from Louisiana.

Portions: 4

Serving size: 3 ounces

Ingredients

• nonstick cooking spray
• 1 egg white
• 1/2 cup all-purpose flour
• 1/4 cup cornmeal
• 1/4 cup panko (Japanese-style breadcrumbs)
• 1 teaspoon salt-free Cajun seasoning
• 1 pound catfish fillets, halved (4 pieces)

Preparation

1. Heat oven to 450° F.
2. Spray the surface of a flat, nonstick baking sheet with nonstick cooking spray.
3. Beat the egg white in a shallow bowl until very soft peaks form. Do not over-beat.
4. Place flour on a sheet of wax paper.
5. On a separate sheet of wax paper, combine the cornmeal, panko and Cajun seasoning.
6. Dip the fish in the flour and shake off excess.
7. Dip in the egg white.
8. Roll in the cornmeal mixture.
9. Place fish on the baking pan, and repeat steps 6 to 9 with all the fish fillets.
10. Spray the tops of the fish fillets with cooking spray and bake for 10 to 12 minutes, until the bottoms of the fish are browned and the fish is sizzling.  Remove pan from the oven and turn fish over.
11. Return fish to oven and bake about 5 minutes longer until fillets are browned and crisp.

Nutrients per serving

• Calories: 250
• Protein:  22 g
• Carbohydrate:  19 g
• Fat:  10 g
• Cholesterol: 53  mg
• Sodium:  124 mg
• Potassium:  401 mg
• Phosphorus:  262 mg
• Calcium:  26 mg
• Fiber:  1.2 g

Renal and Renal Diabetic Food Choices

• 3 meat
• 1 starch

Carbohydrate Choices

• 1 

Helpful Hints

• Suggested salt-free Cajun seasonings include Andy Roo’s® The Stuff with No Salt or Benoit’s® spicy salt-free Cajun seasoning or Mrs. Dash® Extra Spicy seasoning blend.
• Panko is a variety of Japanese breadcrumbs used for coating fried foods. It can be found in most Asian markets and many supermarkets. If unavailable, substitute unseasoned dry breadcrumbs.
• You may use either fresh or frozen catfish fillets.

What's everyone saying?

2 reviews  |  Avg. User Rating:  |  Write a review

  Venida M. says:

I Think I might try this with my favorite fish which is tilapia.

Reviewed: May. 26, 2009, 1:34 PM  -  Inappropriate review?   

  Juanetter M. says:

That was great

Reviewed: May. 16, 2009, 8:28 AM  -  Inappropriate review?   

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