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Crunchy Catfish Fingers and Curried Rice Recipe

Crunchy Catfish Fingers and Curried Rice Recipe

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Crunchy Catfish Fingers and Curried Rice

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Ingredients:

Serving

8 (4 oz) catfish fillets
3/4 tsp seasoning salt, divided
1 1/2 cups low-fat milk
2 tbsp dijon mustard
2 cups crushed corn chex or 2 cups similar cereal
1/4 cup cornstarch
1/2 tsp pepper
vegetable oil cooking spray
1 cup uncooked long grain white rice
1 small onion, chopped
1 apple, peeled & chopped
1 tbsp curry powder
1 tsp minced garlic
2 tsp olive oil
2 cups reduced-sodium fat-free chicken broth
1/4 tsp salt
1/4 cup golden raisin
1/4 cup sliced green onion
2 tbsp slivered almonds, toasted

Directions:

Cut each filet lengthwise into 3 strips, sprinkle with 1/2 teaspoon seasoned salt.
Whisk together milk and mustard.Combine crushed cereal, cornstarch, pepper, and remaining 1/4 teaspoon seasoned salt. Dip fish in milk mixture, dredge in cereal mixture. Arrange fish fingers on a rack coated with cooking spray. Place rack in an aluminum foil lined broiler pan. Lightly coat fish with cooking spray.
Bake at 375F for 20 -22 minutes or until fish flakes with a fork. Serve with Curried Rice.
Curried Rice:.
Saute first 5 ingredients in hot oil in a large saucepan coated with cooking spray, 5 minutes. (do not brown). Stir in broth and salt, bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absobed. Stir in raisins, green onions, and toasted almonds. 3 1/2 cups.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	425.62 Kcal (1782 kJ)
Calories from fat	228.04 Kcal
		% Daily Value*
Total Fat	25.34g	39%
Cholesterol	22.4mg	7%
Sodium	580.23mg	24%
Potassium	516.94mg	11%
Total Carbs	37.38g	12%
Sugars	10.69g	43%
Dietary Fiber	5.49g	22%
Protein	16.32g	33%
Vitamin C	4mg	7%
Vitamin A	0.3mg	8%
Iron	4.3mg	24%
Calcium	208.7mg	21%

Amount Per 100 g
Calories	142.7 Kcal (597 kJ)
Calories from fat	76.46 Kcal
		% Daily Value*
Total Fat	8.5g	39%
Cholesterol	7.51mg	7%
Sodium	194.53mg	24%
Potassium	173.32mg	11%
Total Carbs	12.53g	12%
Sugars	3.59g	43%
Dietary Fiber	1.84g	22%
Protein	5.47g	33%
Vitamin C	1.3mg	7%
Vitamin A	0.1mg	8%
Iron	1.4mg	24%
Calcium	70mg	21%

* 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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