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Pecan-Crusted Catfish

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Pecan-Crusted Catfish
  • Prep Time 10 min
  • Total Time 30 min
  • Servings 4
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Betty Crocker's Heart Healthy Cookbook shares a recipe! Looking for a seafood dinner? Then check out this great pecan-crusted catfish recipe that’s ready in 30 minutes.

Ingredients

1/2
cup corn flake crumbs
1/4
cup finely ground pecans (1 oz)
1/4
teaspoon paprika
1/8
teaspoon garlic powder
1/8
teaspoon ground red pepper (cayenne)
1
egg white
1
lb catfish, haddock, orange roughy, sole, flounder or other medium-firm fish fillets (about 3/4 inch thick), cut into 4 serving pieces

Directions

  • 1 Heat oven to 450°F. Spray 15x10x1-inch pan with cooking spray. In large resealable food-storage plastic bag, mix corn flake crumbs, pecans, paprika, garlic powder and ground red pepper.
  • 2 In shallow dish or pie plate, beat egg white slightly with fork. Dip fish into egg white, then place in bag. Seal bag and shake until evenly coated. Place in pan.
  • 3 Bake 15 to 20 minutes or until fish flakes easily with fork.
Tips  

The American Heart Association recommends eating two fish meals a week--a recipe like this makes that goal easy.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
240
(
Calories from Fat
110
)
Daily Value
Total Fat
12g
19%
(
Saturated Fat
2g
9%
,
Trans Fat
0g
)
Cholesterol
85mg
29%
Sodium
115mg
5%
Potassium
480mg
14%
Total Carbohydrate
6g
2%
(
Dietary Fiber
0g
0%
,
Sugars
0g
)
Protein
25g
Daily Value*:
Vitamin A
4%
4%
Vitamin C
2%
2%
Calcium
6%
6%
Iron
20%
20%
Exchanges:
1/2 Starch; 0 Fruit; 0 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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