Add something flaky to your family's French dinner! Serve fish in a new wholesome way.
Cajun Catfish Sandwiches
- Prep Time 15 min
- Total 40 min
- Servings 4
- Ingredients 8
Ingredients
- 1 cup cornflake crumbs
- 1 tablespoon Cajun seasoning
- 1/4 cup fat-free (skim) milk
- 4 catfish fillets (4 oz each)
- 1 1/2 cups coleslaw mix (shredded cabbage and carrots)
- 3 tablespoons fat-free coleslaw dressing
- 4 whole-grain hamburger buns
- 1 lemon, cut into 4 wedges
Instructions
-
Step1Heat oven to 425°F. Line cookie sheet with foil; spray with cooking spray.
-
Step2In shallow dish, mix cornflake crumbs and Cajun seasoning. Into another shallow dish, pour milk.
-
Step3Dip each catfish fillet into milk, then coat with cornflake mixture. Place on foil.
-
Step4Bake 10 minutes; turn. Bake 10 to 15 minutes longer or until fish flakes easily with fork.
-
Step5Meanwhile, in small bowl, mix coleslaw mix and dressing. Place catfish in buns; squeeze lemon juice over catfish. Top each fillet with about 1/4 cup coleslaw.
Nutrition
340
Calories
9g
Total Fat
29g
Protein
35g
Total Carbohydrate
11g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 340
- Calories from Fat
- 80
- Total Fat
- 9g
- 14%
- Saturated Fat
- 2g
- 9%
- Trans Fat
- 0g
- Cholesterol
- 90mg
- 30%
- Sodium
- 870mg
- 36%
- Potassium
- 680mg
- 19%
- Total Carbohydrate
- 35g
- 12%
- Dietary Fiber
- 4g
- 17%
- Sugars
- 11g
- Protein
- 29g
% Daily Value*:
- Vitamin A
- 40%
- 40%
- Vitamin C
- 25%
- 25%
- Calcium
- 10%
- 10%
- Iron
- 30%
- 30%
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;Carbohydrate Choice
2Tips from the Betty Crocker Kitchens
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