Crispy Cajun Catfish Nibbles with Red Sauce

  • Serves: Serves 4


Description

Do you like fried popcorn shrimp? Then you’ll love these crisp bites of catfish. They’re served with a zesty sauce similar to cocktail sauce.

Ingredients

Vegetable oil spray
Coating
3 tablespoons yellow cornmeal
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/8 teaspoon pepper
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1 pound catfish fillets
Egg substitute equivalent to 1 egg, or 1 large egg
1/2 cup cornflake crumbs
Red Sauce
1/4 cup no-salt-added ketchup
2 tablespoons white wine vinegar
2 tablespoons fresh lemon juice
1 tablespoon honey
1 tablespoon prepared white horseradish

Cooking Instructions

Preheat the oven to 400°F. Lightly spray a baking sheet with vegetable oil spray. Set aside.

In a large resealable plastic bag, combine the coating ingredients.

Rinse the fish and pat dry with paper towels. Cut the fish into 1/2-inch pieces. Add the fish to the bag. Seal and turn to coat.

Pour the egg substitute into the bag. Seal and shake gently to coat.

Put the cornflake crumbs in a shallow bowl. Using a slotted spoon, add the fish to the cornflake crumbs, turning gently with the spoon to coat. Arrange the fish in a single layer on the baking sheet. Lightly spray the fish with the vegetable oil spray.

Bake for 7 to 8 minutes, or until the fish flakes easily when tested with a fork.

Meanwhile, in a small bowl, whisk together the sauce ingredients. Serve with the fish.


Nutritional Analysis
Per serving
Calories Per Serving
218
Total Fat
3.5 g
Saturated Fat
1 g
Trans Fat
0
Polyunsaturated Fat
1 g
Monounsaturated Fat
1 g
Cholesterol
69 mg
Sodium
324 mg
Carbohydrates
25 g
Fiber
1 g
Sugar
10 g
Protein
22 g
Calcium
0
Potassium
0

Dietary Exchanges


1 starch, 1/2 other carbohydrate, 3 very lean meat



This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.