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Pecan-Crusted Catfish (Makeover)

Pecan-Crusted Catfish (Makeover)
  • Prep 10 min
  • Total 30 min
  • Servings 6
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.
Updated June 4, 2009

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

Steps

  • 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.

  • 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 Facts

Serving Size: 1 Serving
Calories
230
Calories from Fat
110
Total Fat
12g
18%
Saturated Fat
2g
9%
Trans Fat
0g
Cholesterol
85mg
29%
Sodium
310mg
13%
Potassium
490mg
14%
Total Carbohydrate
5g
2%
Dietary Fiber
0g
0%
Sugars
0g
Protein
25g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
2%
2%
Calcium
6%
6%
Iron
20%
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 Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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