Ingredients Jump to Instructions ↓

  1. 1 1/4 lbs 567g / 20oz Fresh or frozen catfish fillets (2 large fillets cut in half or 4 small fillets)

  2. 2 Egg whites (or 1 egg and 2 tbspns fat-free egg substitute) Cooking spray - as needed Spicy Cajun Bread Crumbs

  3. 3 Fresh Italian or sourdough bread made Without added fats or sugar (or 1 1/2 cups herb or garlic seasoned Fat-free salad croutons)

  4. 2 tablespoons 30ml Yellow corn meal

  5. 1/4 teaspoon 1 1/3ml Salt - (to 1/2 tspn)

  6. 1 Fresh garlic clove - peeled

  7. 1/4 teaspoon 1 1/3ml Freshly-ground black pepper

  8. 1/4 teaspoon 1 1/3ml Dried oregano

  9. 1/4 teaspoon 1 1/3ml Dried thyme

  10. 1/2 teaspoon 2 1/2ml Garlic powder

  11. 3/4 tablespoon 11ml Cayenne pepper or Cajun seasoning - or more to taste

  12. 1 tablespoon 15ml Sweet Hungarian paprika

Instructions Jump to Ingredients ↑

  1. Recipe Instructions 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. Preheat oven to 425 degrees. 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: 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.


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