Recipe of the Week – Baked Catfish

Submitted by Dave Hutchins

Yield: 4 servings


4 catfish or ocean perch fillets (1-lb total), thawed if frozen

2 slices white bread, crumbled, or 1 cup fresh bread crumbs

2 tablespoons grated Romano or Parmesan cheese

2 teaspoons chopped fresh basil or oregano, or 1 teaspoon dried basil or oregano

1/2 teaspoon sea salt

1/4 teaspoon freshly ground pepper

1 large egg, beaten, or 1/4 cup egg substitute

1/4 cup low-fat (1 percent) buttermilk


Preheat the oven to 400 degrees F.

Prepare a baking pan with non-stick pan spray.

In a pie pan or shallow dish, mix the bread crumbs, cheese, basil or oregano, salt, and pepper. Set aside.

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.

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 Per Serving (about 3-1/2 ounces fish):

Calories: 225, Fat; 11 g, Cholesterol: 121 mg, Sodium: 518 mg, Carbohydrate: 7 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 23 g

Diabetic Exchanges: 1/2 Starch, 3 Lean Meat, 1/2 Fat

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