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.
cup corn flake crumbs
cup finely ground pecans
teaspoon garlic powder
teaspoon ground red pepper (cayenne)
lb catfish, orange roughy, sole, or other medium-firm fish fillets (about 3/4 inch thick), cut into 6 serving pieces
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.
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.
Bake 15 to 20 minutes or until fish flakes easily with fork.
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 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: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;
*Percent Daily Values are based on a 2,000 calorie diet.