Betty Crocker's Heart Healthy Cookbook shares a recipe! Looking for a seafood dinner? Then check out this great pecan-crusted catfish recipe that’s ready in 30 minutes.
cup corn flake crumbs
cup finely ground pecans (1 oz)
teaspoon garlic powder
teaspoon ground red pepper (cayenne)
lb catfish, haddock, orange roughy, sole, flounder or other medium-firm fish fillets (about 3/4 inch thick), cut into 4 serving pieces
Heat oven to 450°F. Spray 15x10x1-inch pan with cooking spray. In large resealable food-storage plastic bag, mix corn flake crumbs, pecans, paprika, garlic powder and ground red pepper.
In shallow dish or pie plate, beat egg white slightly with fork. Dip fish into egg white, then place in bag. Seal bag and shake until evenly coated. Place in pan.
Bake 15 to 20 minutes or until fish flakes easily with fork.
The American Heart Association recommends eating two fish meals a week--a recipe like this makes that goal easy.
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:1/2 Starch; 0 Fruit; 0 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.