Catfish Southern Shores
|Bran cereal flakes||2 1⁄2 Cup (40 tbs), 1 cup crushed (Kelloggs Complete)|
|Onion powder||1 Teaspoon|
|Garlic powder||1 Teaspoon|
|Dried lemon peel||1 Teaspoon|
|Ground red pepper||1⁄2 Teaspoon|
|Dried thyme||1⁄2 Teaspoon|
|Dried basil||1⁄2 Teaspoon|
|Dried dill weed||1⁄2 Teaspoon|
|All purpose flour||1⁄3 Cup (5.33 tbs)|
|Water||1⁄3 Cup (5.33 tbs)|
|Catfish fillets||1 Pound, cut into strips|
|Vegetable cooking spray||1|
Combine crushed cereal, salt and spices in shallow dish or pan.
In small bowl, combine flour and water; stir until smooth.
Dip fish in flour mixture; allow excess to drip off.
Coat fish with cereal mixture.
Place in single layer in foil-lined shallow baking pan coated with cooking spray.
Lightly spray fish with cooking spray.
Bake at 350°F for 20 minutes or until fish flakes easily with fork.
Serving size: Complete recipe
Calories 1169 Calories from Fat 250
% Daily Value*
Total Fat 25 g39.1%
Saturated Fat 6.5 g32.3%
Trans Fat 0 g
Cholesterol 180 mg60%
Sodium 2159.3 mg90%
Total Carbohydrates 166 g55.4%
Dietary Fiber 30.5 g121.9%
Sugars 28.5 g
Protein 82 g164.1%
Vitamin A 107.1% Vitamin C 22.9%
Calcium 18.7% Iron 265.6%
*Based on a 2000 Calorie diet