Oven-Fried Catfish Recipe

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Ingredients:

Serving

butter-flavored cooking spray
2/3 cup whole wheat flake cereal crumbs
1/4 tsp salt
1/4 tsp ground red pepper
4 (6-oz) farm-raised catfish fillets
2 large egg whites, lightly beaten
lemon wedges

Directions:

Preheat oven to 450°.
Line a baking sheet with foil. Coat with cooking spray.
Combine crumbs, salt, and red pepper in a small bowl; stir well. Dip fillets in beaten egg white; dredge in crumb mixture. Place fillets on pan. Bake at 450° for 8 to 10 minutes or until fish flakes easily when tested with a fork. Serve immediately with lemon wedges.
Carbo rating: 12

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	43.64 Kcal (183 kJ)
Calories from fat	18 Kcal
		% Daily Value*
Total Fat	2g	3%
Cholesterol	12.5mg	4%
Sodium	210.24mg	9%
Potassium	27.33mg	1%
Total Carbs	0.18g	0%
Sugars	0.17g	1%
Dietary Fiber	0g	0%
Protein	5.82g	12%
Vitamin C	0.5mg	1%
Calcium	1.3mg	0%

Amount Per 100 g
Calories	96.3 Kcal (403 kJ)
Calories from fat	39.72 Kcal
		% Daily Value*
Total Fat	4.41g	3%
Cholesterol	27.58mg	4%
Sodium	463.92mg	9%
Potassium	60.31mg	1%
Total Carbs	0.39g	0%
Sugars	0.38g	1%
Dietary Fiber	0.01g	0%
Protein	12.84g	12%
Vitamin C	1.1mg	1%
Calcium	2.8mg	0%

* 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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