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Oven-Fried Catfish


Yield: 4 servings

Exchanges per serving:
3 Lean Meat
½ Starch

Per serving:
Calories 186
Carbohydrate 8.8g
Protein 21.7g
Fat 6.6g
Cholesterol 68mg
Fiber 0.3g
Sodium 191mg

Ingredients:

1 tablespoon reduced-calorie mayonnaise
1 tablespoon low-fat sour cream
1 teaspoon lemon juice
4 4-ounce farm-raised catfish fillets
½ cup crushed corn flakes cereal
2 tablespoons dried parsley flakes
½ teaspoon paprika
¼ teaspoon pepper
1/8 to ¼ teaspoon garlic powder
Vegetable cooking spray
Lemon juice

Directions:

1. Combine first 3 ingredients; stir well. Coat fillets with mayonnaise mixture.

2. Combine cereal and next 4 ingredients; dredge one side of each fillet in cereal mixture.

3. Place fillets, coated side up, on a baking sheet coated with cooking spray. Sprinkle any remaining cereal mixture over fillets.

4. Bake at 450 degrees F for 12 to 15 minutes or until fish flakes easily when tested with a fork. Serve with lemon wedges, if desired.

 


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