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

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.


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.


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