Cajun Pecan-Crusted Catfish

From EatingWell: February/March 2005, The EatingWell Healthy in a Hurry Cookbook (2006) — Subscribe Now!

Crunchy, battered catfish fillets have jumped out of the Louisiana backwaters to become a national favorite, thanks in large part to the Cajun cooking craze that started in the '80s. Here, the fillets are coated in a spicy melange of cornflakes and pecans and baked for a traditional yet surprisingly healthy take on this bayou favorite.

4 servings

Active Time: 15 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

1/2 cup nonfat plain yogurt
1/4 teaspoon hot sauce, such as Tabasco, or 1/8 teaspoon cayenne pepper, or to taste
1/2 teaspoon dried oregano
1/2 teaspoon chili powder
1/4 teaspoon garlic salt
2 cups cornflakes
1/2 cup pecan pieces
1 pound catfish fillets, about 1 inch thick, cut into 4 portions

Preparation

Preheat oven to 375°F. Line a baking sheet with foil.
Blend buttermilk, hot sauce (or cayenne), oregano, chili powder and garlic salt in a shallow dish. Pulse cornflakes in a food processor until coarse crumbs form. Transfer to a large plate. Pulse pecans in the food processor until coarsely chopped; mix the pecans with the cornflake crumbs. (Alternatively, place cornflakes in a sealable bag and crush with a rolling pin; chop nuts with a knife.)
Dip each catfish fillet in the buttermilk mixture, then dredge in the cornflake mixture, coating both sides. Transfer to the prepared baking sheet.
Bake the catfish for 25 minutes, or until it flakes easily with a fork. Serve immediately.

Nutrition

Per serving: 307 calories; 19 g fat (3 g sat, 9 g mono); 54 mg cholesterol; 17 g carbohydrates; 21 g protein; 3 g fiber; 187 mg sodium; 432 mg potassium.

Nutrition Bonus: Selenium (21% daily value).

Exchanges: 1 starch, 3 lean meat, 1 fat