Pecan-Crusted Catfish
Recipe from Betty Crocker

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.


Pecan-Crusted Catfish

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Servings: 6 servings
Prep Time: 10 mins
Total Time: 30 mins
Related Categories: Baked Catfish, Catfish, Fish and Seafood
 
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Ingredients
  • 3/4   cup
    corn flake crumbs
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  • 1/3   cup
    finely ground pecans
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  • 1/2   teaspoon
    salt
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  • 1/2   teaspoon
    paprika
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  • 1/4   teaspoon
    garlic powder
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  • 1/4   teaspoon
    ground red pepper (cayenne)
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  • 2   egg
    whites
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  • 1 1/2   pound
    catfish, orange roughy, sole, or other medium-firm fish fillets (about 3/4 inch thick), cut into 6 serving pieces
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Directions
1.
Heat oven to 450 degrees 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.

Tip:
High Altitude (3500-6500 ft): No change.
Nutrition information
Calories 230 (Calories from Fat 110); Total Fat 12g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 85mg; Sodium 310mg; Total Carbohydrate 5g (Dietary Fiber 0g, Sugars 0g); Protein 25g. Daily Values: Vitamin A 6%; Vitamin C 2%; Calcium 6%; Iron 20%. Exchanges: 0 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 3 1/2 Lean Meat. Carbohydrate Choices: 1/2. Percent Daily Values are based on a 2,000 calorie diet
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Catfish Amandine
Catfish Amandine

Here, we use healthier extra-virgin olive oil with a bit of butter added for its flavor instead of the tablespoons of butter usually used to make classic "amandine" sauce for pan-fried catfish fillets. The results are delicately flavored and have only a third of the calories, fat and sodium of a classic version.

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