Estimated Nutrition (whole recipe, rough)
Counts 5 of 7 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Milk | 1 cup (244ml) whole | 149 |
| Egg | 1 large egg (50g) | 78 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Catfish | not in our table | 0 |
| Trout | 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 pound catfish or trout or other medium-fat fish fillets, about ¾ inch thick
- ¼ cup buttermilk or non-fat milk
- 1 egg white, slightly beaten
- ⅓ cup yellow cornmeal
- ⅓ cup dry bread crumbs
- 1 teaspoon Cajun Creole seasoning
- butter-flavored cooking spray
- lemon wedges, if desired
Directions
Move oven rack to position slightly above middle of oven. Heat oven to 500°F.
Remove and discard skin from fish. .
Cut fish into 2 x 1½-inch pieces.
Mix buttermilk and egg white with fork.
Mix cornmeal, bread crumbs and Cajun Creole seasoning.
Dip fish into buttermilk mixture, then coat with cornmeal mixture.
Place in ungreased rectangular pan, 13x9x2 inches.
Lightly spray cooking spray on fish.
Bake uncovered about 10 minutes or until fish flakes easily with fork.
Serve with lemon wedges.