Makes:   6 Servings 

Ingredients

• 2 pounds catfish fillets
• 1⁄2 cup low-fat milk
• 1 large egg
• 1 teaspoon salt
• 1⁄4 teaspoon black pepper
• 1 cup breadcrumbs or panko (Japanese breadcrumbs)
• 1⁄2 cup sliced almonds
• 1⁄4 onion, peeled and minced
• 1 tablespoon unsalted butter, melted

Directions

1. Preheat the oven to 500 °F. Cut the catfish fillets roughly in half, so you have enough to feed 6 people evenly. Lightly grease a large baking sheet.
2. In a medium bowl, whisk together the milk, egg, salt, and pepper. In a separate bowl, combine the breadcrumbs, almonds, and onion.
3. Dip the fish pieces in the milk and egg mixture, then dredge them in the breadcrumb mixture, making sure they are evenly coated on both sides. Place the fish pieces on the baking sheet, drizzle with the melted butter and bake for 15 minutes, or until the fish flakes easily with a fork.

Source: The 2015 Healthy Lunchtime Challenge Cookbook

Nutrition Information

Nutrients Amount

Calories 273 

Total Fat 11 g

Saturated Fat 3 g

Cholesterol 113 mg

Sodium 596 mg

Total Carbohydrate 16 g

Dietary Fiber 2 g

Total Sugars 3 g

Added Sugars included 1 g

Protein 28 g

Vitamin D 0 mcg

Calcium 109 mg

Iron 2 mg

Potassium 628 mg