Baked Catfish

Ingredients:

• 4 catfish or ocean perch fillets (1 pound 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 tsp dried basil or oregano
• 1/2 teaspoon 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

Directions:

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, S&P. 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 ozs. fish): Calories: 225, Fat; 11 g, Cholesterol: 121 mg, Sodium: 518 mg, Carbs: 7 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 23 g

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

By Terri

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