Cajun Catfish Sandwiches

Add something flaky to your family's French dinner! Serve fish in a new wholesome way.

  • Prep Time 15 min
  • Total Time 40 min
  • Servings 4

1
cup cornflake crumbs
1
tablespoon Cajun seasoning
1/4
cup fat-free (skim) milk
4
catfish fillets (4 oz each)
1 1/2
cups coleslaw mix (shredded cabbage and carrots)
3
tablespoons fat-free coleslaw dressing
4
whole-grain hamburger buns
1
lemon, cut into 4 wedges

  • 1 Heat oven to 425°F. Line cookie sheet with foil; spray with cooking spray.
  • 2 In shallow dish, mix cornflake crumbs and Cajun seasoning. Into another shallow dish, pour milk.
  • 3 Dip each catfish fillet into milk, then coat with cornflake mixture. Place on foil.
  • 4 Bake 10 minutes; turn. Bake 10 to 15 minutes longer or until fish flakes easily with fork.
  • 5 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.

Expert Tips

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

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
340
(
Calories from Fat
80),
% Daily Value
Total Fat
9g
9%
(Saturated Fat
2g,
2%
Trans Fat
0g
0%
),
Cholesterol
90mg
90%;
Sodium
870mg
870%;
Total Carbohydrate
35g
35%
(Dietary Fiber
4g
4%
  Sugars
11g
11%
),
Protein
29g
29%
;
% Daily Value*:
Vitamin A
40%;
Vitamin C
25%;
Calcium
10%;
Iron
30%;
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;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.