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Pecan-Crusted Catfish (Makeover)

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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 spoons 33%

4 spoons 17%

3 spoons 17%

2 spoons 17%

1 spoons 17%

Member Reviews (1)

53b7deee-6b8c-4c62-9931-e1efe769e8c9

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PREP TIME
10 Min
TOTAL TIME
30 Min
SERVINGS
6

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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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.

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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.

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Nutrition Information:

1 Serving (1 Serving)

Calories 230

(Calories from Fat 110),

Total Fat 12g

(Saturated Fat 2g,
Trans Fat 0g),

Cholesterol 85mg;
Sodium 310mg;
Total Carbohydrate 5g

(Dietary Fiber 0g,
Sugars 0g),

Protein 25g;

Percent Daily Value*:

Vitamin A 6.00%;
Vitamin C 2.00%;
Calcium 6.00%;
Iron 20.00%;

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.

Review & Comments

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1 - 1 of 1 Reviews View All

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.

This reply was: Helpful Inspiring