Wednesday, March 9, 2011
We really enjoy a meal of crisp-fried catfish with a couple of hush puppies on the side at a fish fry, but my taste buds told me this recipe is a great alternative without all the calories and fat.
People probably avoid eating baked catfish because they think it will end up “mushy” or “fishy.” That’s definitely not the case with the farm-raised catfish baked using this recipe as it has the delicious crunch of batter-fried catfish on the outside, while being succulently tender on the inside with a flavor to die for.
This simple recipe is from Cooking Light Cookbook. The catfish gets a double dose of flavor from the ranch dressing and Parmesan-cornmeal coating.
2 tablespoons light ranch dressing
2 large egg whites
6 tablespoons yellow cornmeal
¼ cup grated fresh Parmesan cheese
2 tablespoons flour
¼ teaspoon ground red pepper
1/8 teaspoon salt
4 (6-ounce) farm-raised catfish fillets
Preheat oven to 425 degrees.
Combine dressing and egg whites in a small bowl, and stir well with a whisk.
Combine cornmeal and next 4 ingredients in a shallow dish.
Dip fish in egg white mixture; dredge in cornmeal mixture.
Place fish on a baking sheet coated with cooking spray.
Bake at 425 degrees for 12 minutes on each side or until lightly browned and fish flakes easily when tested with a fork.
Serve with lemon wedges or light tartar sauce.
Per serving: calories-313; fat-9 grams; carbohydrates-14.3 grams.
Be sure to visit my friend, Linda’s blog @My Kind of Cooking for great tips, recipes and cookbook giveaway!