Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Bread | 1 slice (30g) white | 79 |
| Egg | 1 large egg (50g) | 78 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Catfish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 garlic clove, cut in half
- 1 whole egg, lightly beaten (or 2 egg whites)
- 1/4 cup milk
- 1/4 cup fresh bread crumbs
- 1/4 cup freshly grated Parmesan cheese
- 1 tablespoon chopped fresh oregano (or 1 teaspoon dried oregano)
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 4 U.S. Farm-Raised Catfish fillets
- 2 tablespoons olive oil
- =
Directions
1. Preheat oven to 400°F. Grease a sheet pan. Rub cut side of garlic on the pan.
2. Mix egg or egg whites and milk in a shallow dish. Mix bread crumbs, Parmesan cheese, oregano, salt and pepper in another shallow dish or on a piece of wax paper. Dip catfish fillets in the egg mixture, then roll in the Parmesan mixture until completely coated. Arrange fillets on the prepared pan and drizzle with oil.
3. Bake for 20 minutes or until fish flakes easily when tested with a fork.