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.
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.