Baked Catfish

Serves 4; Serving size: 1 fish fillet
Prep time: 30 minutes

Ingredients
4 catfish or ocean perch fillets (1 lb total)
2 pieces white bread, crumbled, or 1 cup fresh bread crumbs
2 Tbsp grated Romano or Parmesan cheese
2 tsp chopped fresh basil or oregano
1/2 tsp salt
1/4 tsp ground black pepper
1 egg beaten, or 1/4 cup egg substitute
1/4 cup low-fat (1%) buttermilk

Preparation

  1. Preheat oven to 400°F. Prepare a baking pan with nonstick pan spray. In a pie pan or shallow dish, mix the bread crumbs, cheese, basil or oregano,salt, and pepper. Set aside.
  2. In another pie pan or dish, combine the egg and buttermilk. Dip each fish fillet first in the milk mixture, then in the crumb mixture to coat both sides with crumbs.
  3. Arrange the fillets in 1 layer in the baking pan. Bake 15 to 20 minutes, until the fish flakes easily with a fork.

Nutritional Information
Exchanges/Choices
1/2 Starch
1/2 Monosaturated Fat
3 Lean Meats

Total Calories: 225
Calories from Fat: 98
Total Fat: 11 g
Saturated Fat: 3 g
Cholesterol: 121 mg
Sugars: 1 g
Sodium: 518 mg
Total Carbohydrate: 7 g
Dietary Fiber: 0 g
Protein: 23 g

About City Drugs

City Drug Store is a locally owned and operated independent pharmacy that has served the Toombs County area for over 70 years. We are a very modern pharmacy with old fashioned service.
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