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.
nonfat plain yogurt
hot sauce, such as Tabasco, or 1/8 teaspoon cayenne pepper, or to taste
catfish fillets, about 1 inch thick, cut into 4 portions
Preheat oven to 375 degrees 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.
Calories 307, Total Fat 19 g, Saturated Fat 3 g, Monounsaturated Fat 9 g, Cholesterol 54 mg, Sodium 187 mg, Carbohydrate 17 g, Fiber 3 g, Protein 21 g, Potassium 432 mg. Exchanges: Starch 1,Lean Meat 3,Fat 1
Percent Daily Values are based on a 2,000 calorie diet