Recipes: Fish - Great Tasting and Good for Your Heart

the recipes

february 2003

Fish - Great Tasting and Good for Your Heart

Crispy Oven-Fried Catfish

(makes 6 servings)

	butter-flavored cooking spray
2/3	cup corn flake crumbs
1/4	teaspoon salt
1/2	teaspoon paprika
1/4	teaspoon ground cumin
1/4	teaspoon cayenne pepper
4	4-ounce farm-raised catfish fillets
2	large egg whites, lightly beaten

Preheat the oven to 450°F. Line a shallow pan with aluminum foil. Coat with cooking spray.
On a large plate, combine the crumbs, salt, paprika, cumin, and cayenne pepper.
Rinse the catfish fillets and pat dry. Dip the fish in the beaten egg whites; dredge in the crumb mixture.
Place the fish in the prepared pan and bake until fish flakes easily when tested with a fork, about 8 to 10 minutes.

Per serving:	216 calories (37% calories from fat), 21 g protein, 9 g total fat (2.0 g saturated fat), 12 g carbohydrate, 0 dietary fiber, 53 mg cholesterol, 340 mg sodium, 394 mg potassium
Diabetic exchanges:	3 lean protein, 1 carbohydrate (bread/starch)

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