Baked Cajun Catfish

Recipe Ingredients

1 1/4 lbs	567g / 20oz	Fresh or frozen catfish fillets (2 large fillets cut in half or 4 small fillets)
2		Egg whites (or 1 egg and 2 tbspns fat-free egg substitute)
		Cooking spray - as needed
		Spicy Cajun Bread Crumbs
3		Fresh Italian or sourdough bread made
		Without added fats or sugar (or 1 1/2 cups herb or garlic seasoned Fat-free salad croutons)
2 tablespoons	30ml	Yellow corn meal
1/4 teaspoon	1.3ml	Salt - (to 1/2 tspn)
1		Fresh garlic clove - peeled
1/4 teaspoon	1.3ml	Freshly-ground black pepper
1/4 teaspoon	1.3ml	Dried oregano
1/4 teaspoon	1.3ml	Dried thyme
1/2 teaspoon	2.5ml	Garlic powder
3/4 tablespoon	11ml	Cayenne pepper or Cajun seasoning - or more to taste
1 tablespoon	15ml	Sweet Hungarian paprika

Recipe Instructions

Beat egg whites together with 1 tablespoon water in a small bowl. Coat both sides of fillets in egg white and roll in seasoned bread crumbs. Place breaded fillets on a plate and chill for 30 minutes.

Preheat oven to 425 degrees. Lightly spray a non-stick or stick-resistant baking dish or baking sheet with cooking spray. Place fillets in dish or on sheet and bake for 20 to 35 minutes depending on thickness. Remove fillets from oven and serve with lemon and nonfat tartar sauce.

Spicy Cajun Bread Crumbs: Toast fresh bread if using and let cool until dried out. Combine bread or croutons in food processor with remaining ingredients and process until fine.

Source:
"KSL TV, Salt Lake City, UT at http://www.ksl.com/TV"

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