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Recipe of the Day
Crunchy Roasted Chickpeas
A great protein and fiber-rich snack that also makes a nice salad or soup topper.
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Recipes
Buffalo Catfish Strips with Ranch Dressing
Catfish as part of the perfect pair: buffalo and ranch
Nutrition Facts: Calories 183, Fat 6.2, Protein 12.5g Carbohydrates 19.2g, Fiber 2g, Cholesterol 31mg, Iron 3mg, Sodium 618mg, Calcium 34mg
Yield: Serves 8
Ingredients
- 2 Tbs. all-purpose flour
- 1 tsp. garlic powder
- 1 tsp. paprika
- 1/2 tsp. onion powder
- 1/2 tsp. salt
- 1/8 tsp. ground red pepper
- 2 large egg whites, lightly beaten
- 1 1/2 cups coarsely crushed cornflakes
- 1 lb. catfish fillets, cut into 1/2-inch strips
- Cooking spray
- 1/3 cup hot sauce
- 1 tsp. Tabasco hot pepper sauce
- 1/2 tsp. Worcestershire sauce
- 1 Tbs. butter
- 1/2 cup fat-free ranch dressing
- 4 celery stalks, cut into 1/4 x 3-inch sticks
- 4 carrots, cut into 1/4 x 3-inch sticks
Instructions
- Preheat oven to 400 degrees F
- Combine first 6 ingredients in a shallow dish, stirring with a whisk
- Place egg whites in a shallow dish
- Place cornflakes in a shallow dish
- Working with one fish strip at a time, dredge in flour mixture
- Dip in egg whites; dredge in cornflakes
- Place on a baking sheet coated with cooking spray
- Repeat procedure with remaining fish strips, flour mixture, egg whites, and cornflakes
- Lightly coat fish strips with cooking spray
- Bake at 400 degrees F for 10 minutes or until done, turning once
- Combine hot sauce, pepper sauce and Worcestershire sauce in a small saucepan; bring to a boil
- Reduce heat, and simmer 1 minute
- Remove from heat; stir in butter
- Drizzle hot sauce mixture over fish
- Serve with ranch dressing, celery, and carrots
User rating
User Feedback
(Page 1 of 1, 1 total comments)Anonymous
The fish strips were really good. I cooked them until they were really crunch. We really didn't care for the sauce, because we don't like the vinegar flavor too much so my son substituted it with ketchep, I had it with a little ranch and my husband with Tapatio.