Detalles de la receta

Baked Catfish

Número de Porciones: 4

Tamaño de la porción: 1 fish fillet

An old Southern favorite, this breaded catfish is baked, not fried, to save calories and fat. Serve with Southern Corn Bread and Best-Ever Coleslaw for a real down-home picnic.

Nombre: Cantidad:
catfish or ocean perch fillets (1 lb total) 4
pieces white bread, crumbled, or 1 cup fresh bread crumbs 2
grated Romano or Parmesan cheese 2 Tbsp
chopped fresh basil or oregano 2 tsp
salt 0.50 tsp
ground black pepper 0.25 tsp
egg beaten, or 1/4 cup egg substitute 1
low-fat (1%) buttermilk 0.25 cup
1:

Preheatoven to 400°F. Prepare a baking pan with nonstick pan spray. In a pie pan or shallow dish, mix the bread crumbs, cheese, basil or oregano,salt, and pepper. Set aside.

2:

In another pie pan or dish, combine the egg and buttermilk. Dip each fish fillet first in the milk mixture, then in the crumb mixture to coat both sides with crumbs.

3:

Arrange the fillets in 1 layer in the baking pan. Bake 15 to 20 minutes, until the fish flakes easily with a fork.

Información nutricional (por porción)
Calorías 225
Calorías de grasa 98
Grasa total 11g
Grasa saturada 3g
Colesterol 121mg
Sodio 518mg
Potasio n/a
Carbohidratos 7g
Fibra dietética 0g
Azúcares 1g
Proteína 23g
Vitamina A n/a
Vitamina C n/a
Calcio n/a
Hierro n/a
Ácido fólico n/a
Intercambio alimenticio 1/2 Starch 1/2 Monosaturated Fat 3 Lean Meats Total