Recipe for cooking buffalo-style catfish strips with ranch dressing

Low-Fat and Low-Calorie Recipes :: Fish and Seafood

Buffalo-Style Catfish Strips with Ranch Dressing

Source: Cooking Light - September 2002

2 Tbsp. flour
1 tsp. garlic powder
1 tsp. paprika
1/2 tsp. onion powder
1/2 tsp. salt
1/8 tsp. ground red pepper
2 lrg. egg whites, lightly beaten
1 1/2 C. coarsely crushed cornflakes
1 lb. catfish fillets, cut into 1/2-in. strips
Cooking spray
1/3 C. hot sauce (such as Crystal)
1 tsp. hot pepper sauce (such as Tabasco)
1/2 tsp. Worcestershire sauce
1 Tbsp. butter
1/2 C. fat-free ranch dressing
4 celery stalks, cut into 1/4 x 3-in. sticks
4 carrots, cut into 1/4 x 3-in. sticks

Preheat oven to 400 degrees F.

Mix together 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 min. or until done, turning once.

Mix together hot sauce, pepper sauce and Worcestershire sauce in a sm. saucepan; bring to a boil. Reduce heat, and simmer 1 min. Remove from heat; stir in butter. Drizzle hot sauce mixture over fish. Serve with ranch dressing, celery, and carrots.

Yield: 8 servings

Servings size: 2 oz. fish, 1/2 celery stalk, 1/2 carrot, and 1 Tbsp. dressing)

183 cal, 6.2g fat, 12.5g pro, 19.2g carb, 2g fiber, 31mg chol, 3mg iron, 618mg sod, 34mg calc

4 WW points