Everyone goes nuts for our Pecan-Crusted Catfish, baked instead of fried and an outstanding recipe for anyone watching their cholesterol.
Pecan-Crusted Catfish (Makeover)
- Prep Time 10 min
- Total 30 min
- Servings 6
- Ingredients 8
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
Instructions
-
Step1Heat 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.
-
Step2In 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.
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Step3Bake 15 to 20 minutes or until fish flakes easily with fork.
Nutrition
230
Calories
12g
Total Fat
25g
Protein
5g
Total Carbohydrate
0g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 230
- Calories from Fat
- 110
- 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
1/2Tips from the Betty Crocker Kitchens
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