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Pecan-Crusted Catfish (Makeover)

From Betty's Soul Food Collection... Everyone goes nuts for our Pecan-Crusted Catfish, baked instead of fried and an outstanding recipe for anyone watching their cholesterol.

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( 6 Ratings)

6 Ratings

5 Stars 33%

4 Stars 17%

3 Stars 17%

2 Stars 17%

1 Stars 17%

Member Reviews ( 1 )

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Prep Time 10 min
Total Time 30 min
Servings 6

Ingredients

3/4: cup corn flake crumbs

1/3: cup finely ground pecans

1/2: teaspoon salt

1/2: teaspoon paprika

1/4: teaspoon garlic powder

1/4: teaspoon ground red pepper (cayenne)

2: egg whites

1 1/2: lb catfish, orange roughy, sole, or other medium-firm fish fillets (about 3/4 inch thick), cut into 6 serving pieces

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Directions

1 Heat oven to 450°F. Spray 15x10-inch pan with sides with cooking spray. In large resealable plastic food-storage bag, place cornflake crumbs, pecans, salt, paprika, garlic powder and red pepper; shake to mix well.
2 In shallow dish, beat egg whites slightly with fork. Dip fish into egg whites; place in bag. Seal bag and shake until fish is evenly coated. Place in pan.
3 Bake 15 to 20 minutes or until fish flakes easily with fork.

EXPERT TIPS

Expert Tips

Finely ground pecans can be purchased at the grocery store. Or, grind pecans in a food processor, pulsing often until finely ground but not "butter". Store extra amounts airtight in the freezer for the next time you make the recipe.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 230
Calories from Fat: 110),

% Daily Value

Total Fat: 12g; 12%
(Saturated Fat 2g, 2% Trans Fat 0g 0% ),
Cholesterol: 85mg; 85%;
Sodium: 310mg; 310%;
Total Carbohydrate: 5g; 5%
(Dietary Fiber 0g 0% Sugars 0g 0% ),
Protein: 25g; 25%

% Daily Value*:

Vitamin A: 6%;
Vitamin C: 2%;
Calcium: 6%;
Iron: 20%;

Exchanges:

0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

1/2

*Percent Daily Values are based on a 2,000 calorie diet.

REVIEWS & COMMENTS

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Posted 5/29/2010 3:59:48 PM REPORT ABUSE kdak1947 said:

Rating:

We loved the baked catfish. It was very easy to make. We didnot put the paprika or red pepper. Will make it again. Will tell others about it. I have very good luck with your recipes. Thank you.

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