Thursday, September 18, 2008

Oven-fried catfish

This is one I have made several times, and each time I have to dig around to find the recipe, so it's time to launch it on the website. It's really good-- will satisfy a craving for fish and chips, but in a healthy way. I usually slice up some sweet potatoes, toss them with olive oil, cayenne pepper, paprika and salt, and roast them at about 450.

Oven-fried Catfish

1/4 cup light mayonnaise
1 tablespoon chopped pickles
2 teaspoons capers, chopped
1/8 tsp. salt
1/4 teaspoon Tabasco

2 tablespoons flour
1 teaspoon paprika
3/4 teaspoon garlic powder, divided
1/4 teaspoon black pepper
2 large egg whites, lightly beaten
2/3 cup yellow cornmeal
4 (4-ounce) catfish fillets

Rolls, sliced tomatoes, lettuce...

Preheat oven to 450. Mix sauce ingredients: mayonnaise, relish, capers, 1/8 teaspoon salt, and Tabasco.

Combine flour, paprika, 1/2 teaspoon garlic powder, 1/8 teaspoon salt, and pepper in a shallow dish. Place egg whites in a shallow bowl. Combine cornmeal, remaining 1/8 teaspoon salt, and remaining 1/4 teaspoon garlic powder in a shallow dish. Dredge fish in flour, then egg whites, then cornmeal. Place on baking sheet coated with cooking spray. Spray fish lightly with cooking spray, bake 6 minutes. Turn and spray again, bake another 6 minutes.

Serve immediately with sauce, making a sandwich if you like.

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