Vegetable oil spray
4 5-ounce catfish fillets
½ Tsp freshly ground black pepper
1 cup low fat milk
4 drops hot pepper sauce
1 cup cornmeal
¼ cup fresh minced parsley
¼ Tsp cayenne pepper
Lemon wedges (optional)
Preheat oven to 450 F.
Lightly spray a baking dish with vegetable oil spray.
Sprinkle fillets with black pepper. Set aside.
In a shallow dish, combine milk and hot pepper sauce. In another dish, combine cornmeal, parsley, and cayenne pepper. Dip fillets in milk mixture and then roll in cornmeal mixture.
Place fillets in prepared baking dish and bake 15 to 17 minutes, or until done.
Serve with lemon wedges if desired.
Calories: 332 kcal
Protein: 35g
Carbohydrates: 30 g
Total Fat: 7 g
Saturated Fat: 2g
Polyunsaturated Fat: 2g
Sodium: 74mg
Potassium: 890 mg
Calcium: 182 mg
Cholesterol: 89g
Monounsaturated Fat: 2g
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