Crunchy "Fried" Catfish Fillets
INGREDIENTS | SERVES 4
- 1 egg white (from a large egg), room temperature
- ¼ cup bread crumbs
- ¼ cup enriched white cornmeal
- 1 teaspoon grated lemon zest
- ½ teaspoon crushed dried basil
- ¼ cup all-purpose flour
- ⅛ teaspoon kosher or sea salt (optional)
- ¼ teaspoon lemon pepper
Preheat oven to 450°F; treat shallow baking pan with nonstick spray. Rinse catfish and dry between layers of paper towels.
In shallow dish, beat egg white until frothy. In another dish, combine bread crumbs, cornmeal, lemon zest, and basil. In third dish, combine flour, salt (if using), and lemon pepper.
Dip fish into flour mixture to coat 1 side of each fillet. Shake off any excess flour mixture, then dip flour-covered side of fillet into egg white. Next, coat covered side of fillet with bread-crumb mixture.
Arrange prepared fillets side by side, coated-sides up, on prepared baking pan. Tuck in any thin edges.
Bake 6–12 minutes, or until fish flakes easily with a fork.
PER SERVING, without salt: Calories: 244 | Protein: 21g | Carbohydrates: 18g | Fat: 9g | Saturated Fat: 2g Cholesterol: 53mg | Sodium: 248mg | Fiber: 1g | PCF Ratio: 35-30-35 | Exchange Approx.: 3 Lean Meats, 1 Starch
Zesty Crunch
Grated lemon or lime zest is a great way to give added citrus flavor to a crunchy bread-crumb topping for fish.
