Post by April B. on Mar 7, 2003 9:59:53 GMT -6
1046 Fish Recipes / Baked Cajun Catfish on: Aug 31st, 2002, 08:28am Started by marlaoh | Post by marlaoh
1 1/4 lb. fresh or frozen catfish fillets (2 large fillets cut in half or 4 small fillets)
2 egg whites or 1 egg white and 2 tablespoons fat free egg substitute
1 recipe Spicy Cajun Crumbs
cooking spray
1. 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.
2. Preheat oven to 425ยบ F. 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.
Yield: 4 4-oz. servings at approximately 208 calories; 5 grams total fat; 1.2 grams saturated fat; 82 milligrams cholesterol; 13 grams carbohydrate; 1.5 grams dietary fiber; 27 grams protein; 460 milligrams sodium.
SPICY CAJUN BREAD CRUMBS
2 oz. (2 to 3 slices) fresh Italian or sourdough bread made without added fats or sugar; or 2 cups herb or garlic seasoned fat free salad croutons.
2 tablespoons yellow corn meal
1/4 to 1/2 teaspoon salt,
1 clove fresh garlic, peeled
1/4 teaspoon fresh ground pepper
1/4 teaspoon dried oregano
1/4 teaspoon dried thyme
1/2 teaspoon garlic powder
3/4 to 1 tablespoon cayenne pepper or Cajun seasoning
1 tablespoon sweet Hungarian paprika
LOW FAT CAJUN TARTAR SAUCE
3/4 cup low fat mayonnaise
1/2 cup chopped okra pickles
1/4 cup finely chopped red bell pepper
1/4 cup finely chopped onion
1 tablespoon fresh chopped jalepeno pepper
1/2 to 1 tablespoon Cajun seasoning
1/2 teaspoon Hungarian paprika
1 tablespoon okra pickle juice
2 tablespoons fresh lemon juice
1 clove fresh pressed garlic
1/8-teaspoon fresh ground black pepper
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.
Yield: Breading for 4 4-oz. breasts or fillets or approximately 1 cup at 250 calories; 3.4 grams total fat; 0 gram saturated fat; 0 milligrams cholesterol; 51 grams carbohydrate; 5.6 grams dietary fiber; 8.3 grams protein; 1325 milligrams sodium.
LOW FAT CAJUN TARTAR SAUCE
1.Mix all ingredients together until well combined, serve or cover and chill until ready to serve. Sauce will last up to three weeks covered and stored in the refrigerator.
1 1/4 lb. fresh or frozen catfish fillets (2 large fillets cut in half or 4 small fillets)
2 egg whites or 1 egg white and 2 tablespoons fat free egg substitute
1 recipe Spicy Cajun Crumbs
cooking spray
1. 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.
2. Preheat oven to 425ยบ F. 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.
Yield: 4 4-oz. servings at approximately 208 calories; 5 grams total fat; 1.2 grams saturated fat; 82 milligrams cholesterol; 13 grams carbohydrate; 1.5 grams dietary fiber; 27 grams protein; 460 milligrams sodium.
SPICY CAJUN BREAD CRUMBS
2 oz. (2 to 3 slices) fresh Italian or sourdough bread made without added fats or sugar; or 2 cups herb or garlic seasoned fat free salad croutons.
2 tablespoons yellow corn meal
1/4 to 1/2 teaspoon salt,
1 clove fresh garlic, peeled
1/4 teaspoon fresh ground pepper
1/4 teaspoon dried oregano
1/4 teaspoon dried thyme
1/2 teaspoon garlic powder
3/4 to 1 tablespoon cayenne pepper or Cajun seasoning
1 tablespoon sweet Hungarian paprika
LOW FAT CAJUN TARTAR SAUCE
3/4 cup low fat mayonnaise
1/2 cup chopped okra pickles
1/4 cup finely chopped red bell pepper
1/4 cup finely chopped onion
1 tablespoon fresh chopped jalepeno pepper
1/2 to 1 tablespoon Cajun seasoning
1/2 teaspoon Hungarian paprika
1 tablespoon okra pickle juice
2 tablespoons fresh lemon juice
1 clove fresh pressed garlic
1/8-teaspoon fresh ground black pepper
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.
Yield: Breading for 4 4-oz. breasts or fillets or approximately 1 cup at 250 calories; 3.4 grams total fat; 0 gram saturated fat; 0 milligrams cholesterol; 51 grams carbohydrate; 5.6 grams dietary fiber; 8.3 grams protein; 1325 milligrams sodium.
LOW FAT CAJUN TARTAR SAUCE
1.Mix all ingredients together until well combined, serve or cover and chill until ready to serve. Sauce will last up to three weeks covered and stored in the refrigerator.
