Irritable Bowel Syndrome Message Boards | Oven-Fried Catfish (Southern Living)

This is from Southern Living Ultimate Quick and Easy Cookbook, copyright 2004. There are some similar catfish recipes on the Board but this one was quite good so I figured I'd post it. I was nervous about using the cornflake crumbs - I thought the dish would be sweet - but they worked great.

I actually find the bottom layer of catfish to taste quite muddy (which is logical enough, I suppose) so the next time I make this I'll try it with another inexpensive white fish, probably tilapia.

Oven-Fried Catfish
Prep Time: 8 minutes
Cook: 21 minutes
Yield: 4 servings

Ingredients:
2 cups cornflake cereal {I used 3/4 cup cornflake crumbs}
3/4 teaspoon celery salt
1/4 teaspoon onion powder
1/8 teaspoon ground red pepper {I used 1/4 teaspoon ground black pepper instead}
Dash of black pepper
4 (6-ounce) skinless catfish fillets, halved

Place cereal in a zip-top freezer bag. Seal and crush to measure 3/4 cup crumbs using a meat mallet or rolling pin. {I got to skip this step since I started with the crumbs}

Combine crumbs, celery salt, onion powder, red pepper, and black pepper in a shallow dish. Coat both sides of fish with cooking spray. Dredge fish in crumb mixture, pressing gently to coat.

Arrange fish in a single layer on a baking sheet coated with cooking spray. Coat tops of fish with cooking spray.

Bake at 400 degrees for 21 minutes or until fish flakes easily when tested with a fork.

Secret Ingredient Savvy: You can use 1 teaspoon of seasoned salt instead of the four seasonings, if desired.

Nutritional information per serving: Calories 211 (22% from fat); Fat 4.9g (sat 1.2g, mono 1.5g, poly 1.5g); Protein 28.9g; Fiber 0.3g; Chol 99mg; Iron 0.9mg; Sodium 471mg; Calc 28mg

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