Cajun Oven-fried Catfish

Cajun Oven Fried Catfish

Serving Size : 4

1             pound  catfish fillets -- about 3/4 inch thick OR 1             pound  trout or other medium-fat fish fillets -- about 3/4 inch thick 1/4          cup  buttermilk OR 1/4          cup  skim milk 1                    egg white -- slightly beaten 1/3          cup  yellow cornmeal 1/3          cup  dry bread crumbs 1          teaspoon  Cajun Creole seasoning Butter-flavored cooking spray Lemon wedges -- if desired

Move oven rack to position slightly above middle of oven. Heat oven to 500�. Remove and discard skin from fish. Cut fish into 2 � 1 1/2-inch pieces. Mix buttermilk and egg white with fork. Mix cornmeal, bread crumbs and Cajun Creole seasoning. Dip fish into buttermilk mixture, then coat with cornmeal mixture. Place in ungreased rectangular pan, 13 � 9 � 2 inches.. Lightly spray cooking spray on fish. Bake uncovered about 10 minutes or until fish flakes easily with fork. Serve with lemon wedges.

Per Serving (excluding unknown items):

198 Calories; 4g Fat (19.0% calories from fat); 22g Protein; 17g Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol; 210mg Sodium.

Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

Contributed by :

 * Catsrecipes Y-Group