Crispy Cajun Catfish Nibbles with Red Sauce - 25g Carbs, 1g Fiber, 10g Sugar
From: The New American Heart Association Cookbook, 7th Edition,
2004 by the American Heart Association.
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.
Serves: 4
Vegetable oil spray
--> Coating
3 Tbsp yellow cornmeal
1/2 tsp chili powder
1/2 tsp ground cumin
1/4 tsp salt
1/4 tsp garlic powder
1/8 tsp pepper
**********
1 lb 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 Tbsp white wine vinegar
2 Tbsp fresh lemon juice
1 Tbsp honey
1 Tbsp prepared white horseradish
Preheat the oven to 400 degrees 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.
Serves: 4
Nutrition per Serving:
218 Calories, 3.5g Total Fat, 1g Saturated Fat, 0g Trans Fat,
1g Polyunsaturated Fat, 1g Monounsaturated Fat, 69mg Cholesterol,
324mg Sodium, 25g Carbs, 1g Fiber, 10g Sugar, 22g Protein
Dietary Exchanges: 1 starch, 1/2 other carbohydrate, 3 very lean meat
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