Baked Catfish - 7g Carbs, 0g Fiber, 1g Sugar

From: Light and Easy Diabetes Cuisine

Servings: 4

4 catfish OR ocean perch fillets (1 lb total), thawed if frozen

2 slices white bread, crumbled OR 1 cup fresh bread crumbs

2 Tbsp grated Romano OR Parmesan cheese

2 tsp chopped fresh basil or oregano OR 1 tsp dried basil or oregano

1/2 tsp salt

1/4 tsp freshly ground pepper

1 large egg, beaten OR 1/4 cup egg substitute

1/4 cup low-fat (1 percent) buttermilk

Preheat the oven to 400 degrees F.

Prepare a baking pan with nonstick pan spray.

In a pie pan or shallow dish, mix the bread crumbs,

cheese, basil or oregano, salt and pepper. Set aside.

In another pie pan or dish, combine the egg and buttermilk.

Dip each fish fillet first in the milk mixture, then

in the crumb mixture to coat both sides with crumbs.

Arrange the fillets in 1 layer in the baking pan. Bake

15 to 20 minutes, until the fish flakes easily with a fork.

Servings: 4

Nutrition per Serving:

225 Calories, 11g Fat, 121mg Cholesterol, 518mg Sodium,

7g Carbs, 0g Dietary Fiber, 1g Sugars, 23g Protein

Diabetic Exchanges: 1/2 Starch, 3 Lean Meat, 1/2 Fat

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