Parmesan Catfish Recipe

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Ingredients:

Serving

1/2 cup king arthur unbleached all-purpose flour
1/4 cup grated parmesan cheese
3 tbsp cornmeal
1 tsp paprika
1/4 tsp salt
1/4 tsp pepper
1 egg white
1/4 cup fat-free milk
4 catfish fillets (6 oz each)

Directions:

In a shallow dish, combine the flour, cheese, cornmeal, paprika, salt and pepper; set aside. In another shallow dish, beat egg white and milk. Dip fillets in milk mixture, then in flour mixture.
Place in a 13-in. x 9-in. baking dish coated with cooking spray. Bake, uncovered, at 350° for 35-40 minutes or until fish flakes easily with a fork. Yield: 4 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	487.27 Kcal (2040 kJ)
Calories from fat	121.65 Kcal
		% Daily Value*
Total Fat	13.52g	21%
Cholesterol	67.27mg	22%
Sodium	508.93mg	21%
Potassium	377.05mg	8%
Total Carbs	63.32g	21%
Sugars	3.51g	14%
Dietary Fiber	1.51g	6%
Protein	23.83g	48%
Vitamin C	0.1mg	0%
Iron	1.2mg	7%
Calcium	123.7mg	12%

Amount Per 100 g
Calories	236.99 Kcal (992 kJ)
Calories from fat	59.16 Kcal
		% Daily Value*
Total Fat	6.57g	21%
Cholesterol	32.72mg	22%
Sodium	247.53mg	21%
Potassium	183.39mg	8%
Total Carbs	30.79g	21%
Sugars	1.71g	14%
Dietary Fiber	0.73g	6%
Protein	11.59g	48%
Iron	0.6mg	7%
Calcium	60.2mg	12%

* 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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Recipe Tags

Weightwatchers Points

10.6

Points
12

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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