Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Sunflower | 1 oz (28g) hulled | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Corn Salad | 1/2 cup kernels (82g) | 77 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| 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
- =
- 4 U.S. Farm-Raised Catfish fillets
- 1/2 cup all-purpose flour
- 1 large egg white, lightly beaten
- 1/4 cup 1% low fat milk
- 2 teaspoons dried thyme leaves, divided
- 2 tablespoons dried minced parsley, divided
- 1/2 teaspoon ground black pepper
- 1/2 cup dry roasted or raw sunflower kernels, ground
- Roasted Corn Salad (ingredients follow)
- 2 ears corn, husked
- 1/2 cup diced red pepper
- 1/3 cup chopped green onions
- 1 tablespoon white wine vinegar
- 1/2 tablespoon olive oil
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- =
Directions
1. Preheat oven to 500 degrees F. Coat a wire rack with cooking spray, place the rack on a baking sheet, and set aside.
2. Combine 1/4 cup flour, 1/2 teaspoon thyme leaves and parsley in a shallow dish; set aside. Combine egg and milk in a shallow dish; set aside. Combine remaining thyme and parsley, pepper, and sunflower seeds in another dish; set aside.
3. Dredge each fillet in flour mixture; dip into milk mixture; and coat one side of fillets with sunflower mixture.
4. Place the coated fillets on the prepared wire rack and bake for 10 minutes, or until golden brown, and fish flakes easily with a fork. Serve immediately with Roasted Corn Salad.
5. For Roasted Corn Salad: Wrap corn in foil and grill over low-flame for 20-30 minutes. Remove from heat; cool. With a sharp knife, cut kernels from cob. Combine corn and remaining ingredients together. Serve over sunflower-topped catfish. Serves 4.