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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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  • 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

SAVE ON THIS RECIPE!

LOCATION

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.

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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.

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Nutrition information is calculated at the time recipes are created. We do not include optional ingredients in our calculations.
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