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Pecan-Crusted Catfish (Makeover)

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Pecan-Crusted Catfish (Makeover)
  • Prep Time 10 min
  • Total Time 30 min
  • Servings 6
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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.

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

Directions

  • 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.
Tips  

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 Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
230
(
Calories from Fat
110
)
Daily Value
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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