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Baked Cajun Catfish

Ingredients:

1 1/4 pounds  fresh or frozen catfish fillets (2 large fillets cut in half
or 4 small fillets)

2 egg whites (or 1 egg and2 tbspns fat-free egg substitute)

Cooking spray as needed

SPICY CAJUN BREAD CRUMBS

3 slices  fresh Italian or sourdough bread made without added fats or sugar (or 1 1/2 cups herb or garlic seasoned  fat-free salad croutons)

2 tablespoons  yellow corn meal

1/4 teaspoon  salt - (to 1/2 tspn)

1 fresh garlic clove -- peeled

1/4 teaspoon  freshly-ground black pepper

1/4 teaspoon  dried oregano

1/4 teaspoon  dried thyme

1/2 teaspoon  garlic powder

3/4 tablespoon  cayenne pepper or Cajun seasoning -- or more to taste

1 tablespoon  sweet Hungarian paprika

Beat egg whites together with 1 tablespoon water in a small bowl. 

Coat both sides of fillets in egg white and roll in seasoned bread crumbs.  Place breaded fillets on a plate and chill for 30 minutes.

Preheat oven to 425 degrees.  Lightly spray a non-stick or stick-resistant baking dish or baking sheet with cooking spray. 

Place fillets in dish or on sheet and bake for 20 to 35 minutes depending on thickness. 

Remove fillets from oven and serve with lemon and nonfat tartar sauce.

Spicy Cajun Bread Crumbs:  Toast fresh bread if using and let cool until dried out.  Combine bread or croutons in food processor with remaining ingredients and process until fine.

This recipe yields 4 servings.

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