Recipe Details

Baked Catfish

Number of Servings: 4

Serving Size: 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.

Name: Amount:
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.

Nutritional Information (per serving)
Calories 225
Calories from Fat 98
Total Fat 11g
Saturated Fat 3g
Cholesterol 121mg
Sodium 518mg
Potassium n/a
Carbohydrates 7g
Dietary Fiber 0g
Sugars 1g
Protein 23g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 1/2 Starch 1/2 Monosaturated Fat 3 Lean Meats Total