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.

  • Prep Time 10 min
  • Total Time 30 min
  • Servings 4

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

  • 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

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

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.