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Cajun Oven Fried Catfish
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Cajun Oven Fried [[Catfish]]
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Serving Size : 4
 
Serving Size : 4
   
1 pound catfish fillets -- about 3/4 inch thick
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*1 Pound [[Catfish]] Fillets -- About 3/4 Inch ThickOr
OR
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*1 Pound [[Trout]] or Other Medium-Fat Fish Fillets -- About
1 pound trout or other medium-fat fish fillets -- about
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*3/4 Inch Thick
3/4 inch thick
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*1/4 Cup [[buttermilk]]
1/4 cup buttermilk
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OR
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Or
1/4 cup skim milk
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*1/4 Cup Skim [[milk]]
1 egg white -- slightly beaten
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*1 [[egg]] White -- Slightly Beaten
1/3 cup yellow cornmeal
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*1/3 Cup Yellow [[cornmeal]]
1/3 cup dry bread crumbs
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*1/3 Cup Dry [[bread]] Crumbs
1 teaspoon Cajun Creole seasoning
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*1 Teaspoon Cajun Creole Seasoning
Butter-flavored cooking spray
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Lemon wedges -- if desired
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[[butter]]-Flavored [[cooking spray]]
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[[lemon]] Wedges -- if Desired
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Move Oven Rack to Position Slightly Above Middle of Oven. Heat Oven to
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*500?.
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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 AndCajun Creole Seasoning. Dip Fish Into [[buttermilk]] Mixture, Then Coat WithCornmeal Mixture. Place in Ungreased Rectangular Pan, 13 ? 9 ? 2 Inches..Lightly Spray [[cooking spray]] on Fish.
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Bake Uncovered About 10 Minutes or Until Fish [[flakes]] Easily With Fork.Serve With [[lemon]] Wedges.
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Move oven rack to position slightly above middle of oven. Heat oven to
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Per Serving (excluding Unknown Items):
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):
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*198 Calories; 4g Fat (19.[[0]]% Calories From Fat); 22g Protein; 17gCarbohydrate;
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*1g Dietary Fiber; 66mg Cholesterol; 210mg Sodium.
   
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
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Exchanges: 1 [[grain]](starch); 2 1/2 Lean Meat; [[0]] [[non-fat milk]]; [[0]] Fat; 0Other Carbohydrates.
Other Carbohydrates.
 
   
   
==Contributed by :==
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==contributed by :==
* [http://groups.yahoo.com/group/catsrecipes/ Catsrecipes Y-Group]
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* [http://Groups.Yahoo.Com/Group/Catsrecipes/ Catsrecipes Y-Group]
[[Category:catsrecipes]]
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[[category:catsrecipes]] [[Category:Cooking spray Recipes]] [[Category:Non fat milk Recipes]] [[Category:Lemon Recipes]] [[Category:Green Grapes Recipes]] [[Category:Catfish Recipes]] [[Category:Trout Recipes]] [[Category:Milk Recipes]] [[Category:Buttermilk Recipes]] [[Category:Cereals Recipes]] [[Category:Flakes Recipes]] [[Category:Corn flour Recipes]] [[Category:Butter Recipes]] [[Category:Egg Recipes]] [[Category:Bread Recipes]]

Revision as of 11:44, April 12, 2007


Cajun Oven Fried Catfish


Serving Size  : 4

  • 1 Pound Catfish Fillets -- About 3/4 Inch ThickOr
  • 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 AndCajun Creole Seasoning. Dip Fish Into buttermilk Mixture, Then Coat WithCornmeal 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; 17gCarbohydrate;
  • 1g Dietary Fiber; 66mg Cholesterol; 210mg Sodium.


Exchanges: 1 grain(starch); 2 1/2 Lean Meat; 0 non-fat milk; 0 Fat; 0Other Carbohydrates.


contributed by :

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