Add something flaky to your family's French dinner! Serve fish in a new wholesome way.
cup cornflake crumbs
tablespoon Cajun seasoning
cup fat-free (skim) milk
catfish fillets (4 oz each)
cups coleslaw mix (shredded cabbage and carrots)
tablespoons fat-free coleslaw dressing
whole-grain hamburger buns
lemon, cut into 4 wedges
Heat oven to 425°F. Line cookie sheet with foil; spray with cooking spray.
In shallow dish, mix cornflake crumbs and Cajun seasoning. Into another shallow dish, pour milk.
Dip each catfish fillet into milk, then coat with cornflake mixture. Place on foil.
Bake 10 minutes; turn. Bake 10 to 15 minutes longer or until fish flakes easily with fork.
Meanwhile, in small bowl, mix coleslaw mix and dressing. Place catfish in buns; squeeze lemon juice over catfish. Top each fillet with about 1/4 cup coleslaw.
One easy way to get three servings of whole grains a day is to make sure that the bread or buns you eat are whole grain.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
Exchanges:1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.