Pecan-Crusted Catfish (Makeover)

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.

Prep Time

10

Minutes

Total Time

30

Minutes

Makes

6

servings

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
  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.
Makes 6 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Did You Know?
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.

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*:
    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.