Spicy Oven Fried Catfish
by skipsbro
no
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INGREDIENTS
- 1 cup panko ; (Japanese breadcrumbs) 1 tablespoon chopped fresh basil 1 ta
- 1 tabtables Chopped fresh basil
- 1 large garlic clove, minced
- 2 large egg whites, lightly beaten
- 1 large egg, lightly beaten
- 2 tablespoons all-purpose flour
- 6 (6-ounce) halibut fillets
- 3/4 ttea Salt
- 1/4 teaspoon Black pepper
- Cooking spray ; \
- 1 tablespoon Chopped flat-leaf parsley
- 1/2 teaspoon Onion powder
INSTRUCTIONS
Preheat oven to 350.
Combine 1st five ingredients in a shallow dish. Place egg whites & egg in a shallow dish. Place flour in a shallow dish. Sprinkle fish with salt & pepper. Dredge fish in flour. Dip in egg mixture; dredge in panko mixture.
Heat 1 T oil in a large non-stick skillet over medium-high heat.
Add 3 fish fillets; cook 2 1/2 minutes on each side or until browned.
Place fish on a broiler pan coated with cooking spray. Repeat procedure with remaining 1 tablespoon oil and remaining fish.
Bake at 450? for 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Yield: 6 servings (serving size: i fillet).
CALORIES 293 (29% from fat); FAT 9.6g (sat 1.4g, mono 4.9g, poly 1.8g); PROTEIN 39.4g; CARB 9.2g; FIBER 0.5g; CHOL 90mg; IRON 1.8mg; SODIUM 446mg; CALC 89mg
Continued on page 186
Quick tip Purchase broccoli florets to save even more time.
182 COOKING LIGHT | AUGUST 2007
NOTES
Yield: 6 servings (serving size: i fillet).
CALORIES 293 (29% from fat); FAT 9.6g (sat 1.4g, mono 4.9g, poly 1.8g); PROTEIN 39.4g; CARB 9.2g; FIBER 0.5g; CHOL 90mg; IRON 1.8mg; SODIUM 446mg; CALC 89mg
COOKING LIGHT | AUGUST 2007
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 recipe (1317g) | ||
| Recipe Makes: 1 | ||
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| Calories: 2146 | ||
| Calories from Fat: 370 (17%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 41.1g | 55 % | |
| Saturated Fat 7.7g | 39 % | |
| Monounsaturated Fat 12.4g | ||
| Polyunsanturated Fat 12.9g | ||
| Cholesterol 538.1mg | 166 % | |
| Sodium 2462.7mg | 85 % | |
| Potassium 5154mg | 136 % | |
| Total Carbohydrate 174.5g | 51 % | |
| Dietary Fiber 10.8g | 43 % | |
| Sugars, other 163.7g | ||
| Protein 250.4g | 358 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 2146
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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