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.
Pecan-Crusted Catfish
- Prep Time 10 min
- Total 30 min
- Servings 4
- Ingredients 7
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
Instructions
-
Step1Heat 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.
-
Step2In 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.
-
Step3Bake 15 to 20 minutes or until fish flakes easily with fork.
Nutrition
240
Calories
12g
Total Fat
25g
Protein
6g
Total Carbohydrate
0g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 240
- Calories from Fat
- 110
- 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
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