Weekly Recipe: Oven-Fried Catfish

Oven-Fried Catfish
Serves 4
4 Points values

1 egg white
3 Tbsp water
3/4 cup dried whole-wheat bread crumbs
1 tsp dried thyme
1 tsp ground cumin
1 tsp paprika
1 tsp celery seeds
1 tsp onion powder
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp cayenne
4 (1/4 lb) skinless catfish fillets

Preheat the oven to 400. Spray a large baking sheet with nonstick spray.

Whisk together the egg white and water until foamy in a shallow bowl. On a sheet of wax paper, combine the bread crumbs, thyme, cumin, paprika, celery seeds, onion powder, garlic powder, salt and cayenne.

Dip the fillets in the egg white mixture, shaking off the excess, then in the bread crumb mixture, pressing gently to coat. Place on the baking sheet and lightly spray with nonstick spray. Bake until browned and just opaque in the center, about 12 minutes. Serve at once.

Per serving: 188 cal, 10g fat (2g sat fat), 1g fiber, 388mg sodium

from My TurnAround Program cookbook