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Pecan-Crusted Catfish

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.

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Prep Time 10 min
Total Time 30 min
Servings 4

Ingredients

1/2: cup corn flake crumbs

1/4: cup finely ground pecans (1 oz)

1/4: teaspoon paprika

1/8: teaspoon garlic powder

1/8: teaspoon ground red pepper (cayenne)

1: egg white

1: lb catfish, haddock, orange roughy, sole, flounder or other medium-firm fish fillets (about 3/4 inch thick), cut into 4 serving pieces

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Directions

1 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.
2 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.
3 Bake 15 to 20 minutes or until fish flakes easily with fork.

EXPERT TIPS

Expert Tips

The American Heart Association recommends eating two fish meals a week--a recipe like this makes that goal easy.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 240
Calories from Fat: 110),

% Daily Value

Total Fat: 12g; 12%
(Saturated Fat 2g, 2% Trans Fat 0g 0% ),
Cholesterol: 85mg; 85%;
Sodium: 115mg; 115%;
Total Carbohydrate: 6g; 6%
(Dietary Fiber 0g 0% Sugars 0g 0% ),
Protein: 25g; 25%

% Daily Value*:

Vitamin A: 4%;
Vitamin C: 2%;
Calcium: 6%;
Iron: 20%;

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;

Carbohydrate Choices:

1/2

*Percent Daily Values are based on a 2,000 calorie diet.

REVIEWS & COMMENTS

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Posted 11/29/2010 2:25:08 PM REPORT ABUSE troberson said:

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I cooked this recipe for the first time and it was simply amazing. It was definitely quick and easy and my husband loved it. His cholesterol is high and so I've been trying to cook foods that are better for him. This recipe tastes great. I love it when eating healthy doesn't have to be bland :)

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