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Southern Breaded Catfish Recipe

Looking for an easy Southern Breaded Catfish recipe? Learn how to make Southern Breaded Catfish using healthy ingredients.


Submitted by lakerjam

Makes 4 servings



From the Light Cooking Cookbook - page 208 - Seafood Entrees Nutrients per Serving: 1 fillet with 1/2 cup of cooked brown rice Calories 297 per serving

Recipe Ingredients for Southern Breaded Catfish

1/3 cup pecan halves, finely chopped
1/4 cup cornmeal
2 tablespoons all-purpose flour
1 teaspoon paprika
1/4 teaspoon ground red pepper
2 egg whites
4 catfish fillets
1 Nonstick cooking spray
2 cups brown rice

Recipe Directions for Southern Breaded Catfish

  1. Combine pecans, cornmeal, and flour, paprika and ground red pepper in shallow bowl.

  2. Beat egg whites in small bowl with wire whisk until foamy. Dip catfish fillets in pecan mixture, then in egg whites and again in any remaining pecan mixture. Place fillets on plate; cover and refrigerate at least 15 minutes

  3. Spray large nonstick skillet with cooking spray; heat over medium-high heat. Place catfish fillets in single layer in skillet. Cook fillets 3 minutes per side or until golden brown and fillets flake easily when tested with fork. Serve over rice. Serve with vegetables and garnish, if desired.

Categories

Fish, Main Dish, American-Southern, Fry

Nutrition Facts
Serving Size 292.8g
Amount Per Serving
Calories
675
Calories from Fat
195
% Daily Value*
Total Fat
21.7g
33%
Saturated Fat
3.3g
17%
Trans Fat
0.0g
Cholesterol
75mg
25%
Sodium
119mg
5%
Potassium
873mg
25%
Total Carbohydrates
82.9g
28%
Dietary Fiber
4.9g
20%
Sugars
0.5g
Protein
35.7g
Vitamin A 8% Vitamin C 3%
Calcium 6% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Very low in sodium
  • Very low in sugar
  • High in manganese
  • High in phosphorus
  • High in thiamin
  • High in vitamin B12
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