Crispy Oven-Fried Catfish Recipe

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Ingredients:

Serving

vegetable oil cooking spray
4 (4 oz) catfish fillets
4 tsp cajun seasoning
1/2 cup fat free egg substitute
1/4 cup skim milk
2 cups crushed corn flake crumbs

Directions:

Preheat oven to 400°F.
Spray a baking sheet with vegetable oil cooking spray.
Sprinkle fish on both sides with Cajun seasoning.
In a small mixing bowl, combine egg substitute and skim milk.
Place cornflake crumbs on a plate.
One at a time, dip catfish fillets into egg mixture, then roll in cornflake crumbs.
Dip and roll fillets again.
Place on baking sheet.
Place baking sheet on oven's bottom shelf.
Bake at 400°F for 20 minutes.
Reduce heat to 350°F and bake for 5 more minutes or until crust is golden and fish flakes easily.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	534.23 Kcal (2237 kJ)
Calories from fat	33.15 Kcal
		% Daily Value*
Total Fat	3.68g	6%
Cholesterol	20.43mg	7%
Sodium	998.82mg	42%
Potassium	296.27mg	6%
Total Carbs	102.22g	34%
Sugars	9.26g	37%
Dietary Fiber	4.23g	17%
Protein	16.45g	33%
Vitamin C	0.5mg	1%
Iron	0.9mg	5%
Calcium	65.9mg	7%

Amount Per 100 g
Calories	278.14 Kcal (1165 kJ)
Calories from fat	17.26 Kcal
		% Daily Value*
Total Fat	1.92g	6%
Cholesterol	10.63mg	7%
Sodium	520.03mg	42%
Potassium	154.25mg	6%
Total Carbs	53.22g	34%
Sugars	4.82g	37%
Dietary Fiber	2.2g	17%
Protein	8.56g	33%
Vitamin C	0.2mg	1%
Iron	0.5mg	5%
Calcium	34.3mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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