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Crunchy Baked Catfish with Bean Sprout Slaw

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Crunchy Baked Catfish with Bean Sprout Slaw

This Simple Cooking with Heart, Southern-American catfish recipe is a healthy alternative to fried fish with a touch of Asian flavors in the vegetable side.

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Ingredients

Servings  4  

  • 1 pound catfish fillets
  • 1 large egg
  • 1 tablespoon water
  • 1/2 cup panko or unseasoned breadcrumbs
  • 1/4 teaspoon salt (divided)
  • 1/2 teaspoon ground black pepper
  • 1 lb bean sprouts (about 4 cups) rinsed
  • 1 lemon or lime (cut into 6 wedges)
  • 1 clove garlic (finely chopped)
  • 1 green onion (cut into 2 inch pieces, then cut each piece lengthwise 2 times)
  • 1 Tbsp peanut oil, canola oil, or corn oil
  • 1 red or green bell pepper (cut lengthwise into quarter-inch strips lengthwise)
  • 2 Tbsp rice vinegar or white wine vinegar

Directions

Tip: Click on step to mark as complete.

  1. Preheat an oven to 350 degrees F.
  2. Place the bean sprouts, bell pepper and green onion in a bowl.
  3. In a small jar add the rice vinegar, peanut oil, garlic and other half of the salt and pepper and shake to mix well.
  4. Pour this mixture over the bean sprouts.
  5. Remove the fish fillets from the oven with a spatula and garnish with the lime or lemon wedges.
  6. Serve with the Bean Sprout Slaw.
  7. Break the egg into a shallow bowl and beat with a fork, adding the water after a couple of minutes, until it is evenly yellow.
  8. In a dinner plate mix the panko and one half of the salt and pepper.
  9. Have a baking sheet lined with aluminum foil, ready to place the breaded fish fillets.
  10. One at a time dip the fillets into the egg, letting the excess egg drip off back into the bowl.
  11. Then one at a time put the fish fillets into the panko and press firmly so the crumbs stick to them. Turn them over and do the other side.
  12. Shake off any extra panko and place on the baking sheet you set aside.
  13. Discard any leftover egg or panko.
  14. When the oven is ready, bake the fish fillets 8-10 minutes, then turn carefully with a spatula and cook for another 5 minutes on the other side, until a corner flakes off easily with a fork.

Cooking Tip:

If you don’t have bean sprouts you can use finely sliced green and/or red cabbage. This will stay fresh and crunchy in the refrigerator for a couple of days.

You can use any firm white fish such as tilapia. You can spice up the salad by adding some dried chili flakes. You can also add 2 Tablespoons of toasted, unsalted chopped peanuts or almonds for extra crunch.

Tip: Nutritional Info for Catfish in Nutrition Table

Nutritional Info for Bean Sprout Slaw:
Calories 77:
Fat 3.7g:
Saturated Fat 0.6g:
Trans Fatty Acid 0.0g:
Poly Fat 1.2g:
Mono Fat 1.6g:
Cholesterol 0mg:
Sodium 82mg:
Carbohydrates 9g:
Dietary Fiber 3g:
Total Sugars 6g:
Protein 4g:

Nutrition Facts

Crunchy Baked Catfish with Bean Sprout Slaw
CaloriesCalories
151 Per Serving
ProteinProtein
21g Per Serving
FiberFiber
0.3g Per Serving

Nutrition Facts

Calories 151
Total Fat 4.4 g
Saturated Fat 1.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 1.4 g
Cholesterol 112 mg
Sodium 151 mg
Total Carbohydrate 6 g
Dietary Fiber 0.3 g
Sugars 0.1 g
Added Sugars 0 g
Protein 21 g

Dietary Exchanges
3 lean meat, 1 fat, 2 vegetable, 1/2 starch

 

This Simple Cooking with Heart, Southern-American catfish recipe is a healthy alternative to fried fish with a touch of Asian flavors in the vegetable side.

Español

Nutrition Facts

Crunchy Baked Catfish with Bean Sprout Slaw
CaloriesCalories
151 Per Serving
ProteinProtein
21g Per Serving
FiberFiber
0.3g Per Serving
×
Calories 151
Total Fat 4.4 g
Saturated Fat 1.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 1.4 g
Cholesterol 112 mg
Sodium 151 mg
Total Carbohydrate 6 g
Dietary Fiber 0.3 g
Sugars 0.1 g
Added Sugars 0 g
Protein 21 g

Dietary Exchanges
3 lean meat, 1 fat, 2 vegetable, 1/2 starch

Ingredients

Servings  4  

  • 1 pound catfish fillets
  • 1 large egg
  • 1 tablespoon water
  • 1/2 cup panko or unseasoned breadcrumbs
  • 1/4 teaspoon salt (divided)
  • 1/2 teaspoon ground black pepper
  • 1 lb bean sprouts (about 4 cups) rinsed
  • 1 lemon or lime (cut into 6 wedges)
  • 1 clove garlic (finely chopped)
  • 1 green onion (cut into 2 inch pieces, then cut each piece lengthwise 2 times)
  • 1 Tbsp peanut oil, canola oil, or corn oil
  • 1 red or green bell pepper (cut lengthwise into quarter-inch strips lengthwise)
  • 2 Tbsp rice vinegar or white wine vinegar

Directions

Tip: Click on step to mark as complete.

  1. Preheat an oven to 350 degrees F.
  2. Place the bean sprouts, bell pepper and green onion in a bowl.
  3. In a small jar add the rice vinegar, peanut oil, garlic and other half of the salt and pepper and shake to mix well.
  4. Pour this mixture over the bean sprouts.
  5. Remove the fish fillets from the oven with a spatula and garnish with the lime or lemon wedges.
  6. Serve with the Bean Sprout Slaw.
  7. Break the egg into a shallow bowl and beat with a fork, adding the water after a couple of minutes, until it is evenly yellow.
  8. In a dinner plate mix the panko and one half of the salt and pepper.
  9. Have a baking sheet lined with aluminum foil, ready to place the breaded fish fillets.
  10. One at a time dip the fillets into the egg, letting the excess egg drip off back into the bowl.
  11. Then one at a time put the fish fillets into the panko and press firmly so the crumbs stick to them. Turn them over and do the other side.
  12. Shake off any extra panko and place on the baking sheet you set aside.
  13. Discard any leftover egg or panko.
  14. When the oven is ready, bake the fish fillets 8-10 minutes, then turn carefully with a spatula and cook for another 5 minutes on the other side, until a corner flakes off easily with a fork.

Cooking Tip:

If you don’t have bean sprouts you can use finely sliced green and/or red cabbage. This will stay fresh and crunchy in the refrigerator for a couple of days.

You can use any firm white fish such as tilapia. You can spice up the salad by adding some dried chili flakes. You can also add 2 Tablespoons of toasted, unsalted chopped peanuts or almonds for extra crunch.

Tip: Nutritional Info for Catfish in Nutrition Table

Nutritional Info for Bean Sprout Slaw:
Calories 77:
Fat 3.7g:
Saturated Fat 0.6g:
Trans Fatty Acid 0.0g:
Poly Fat 1.2g:
Mono Fat 1.6g:
Cholesterol 0mg:
Sodium 82mg:
Carbohydrates 9g:
Dietary Fiber 3g:
Total Sugars 6g:
Protein 4g:
 

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