Baked Cajun Catfish

[Guest]

Baked Cajun Catfish

1 1/4 lb. fresh or frozen catfish fillets (2 large fillets cut in half or 4 small fillets)
2 egg whites or 1 egg and 2 tablespoons fat free egg substitute
1 recipe "Spicy Cajun Crumbs"
cooking spray

1. Beat egg whites together with 1 tablespoon water in a small bowl. Coat both sides of fillets in egg white and roll in seasoned bread crumbs. Place breaded fillets on a plate and chill for 30 minutes.

2. Preheat oven to 425 F. Lightly spray a non-stick or stick-resistant baking dish or baking sheet with cooking spray. Place fillets in dish or on sheet and bake for 20 to 35 minutes depending on thickness. Remove fillets from oven and serve with lemon and nonfat tartar sauce.

Spicy Cajun Bread Crumbs:

2 oz. (2 to 3 slices) fresh Italian or sourdough bread made without added fats or sugar;

or 1 1/2 cups herb or garlic seasoned fat free salad croutons.
2 tablespoons yellow corn meal
1/4 to 1/2 teaspoon salt,
1 clove fresh garlic, peeled
1/4 teaspoon fresh ground pepper
1/4 teaspoon dried oregano
1/4 teaspoon dried thyme
1/2 teaspoon garlic powder
3/4 to 1 tablespoon cayenne pepper or Cajun seasoning
1 tablespoon sweet Hungarian paprika
Toast fresh bread if using and let cool until dried out. Combine bread or croutons in food processor with remaining ingredients and process until fine.

Mary E. Ross, Author -- Lighten Up
Presented: 4/17/98