Seafood: Buffalo-Style Catfish Strips with Ranch Dressing

posted by Terrytx 09-04-102 6:49 AM

* Exported from MasterCook *
Buffalo-Style Catfish Strips with Ranch Dressing
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Appetizers & Snacks Seafood

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons all-purpose flour
1 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon salt
1/8 teaspoon ground red pepper
2 large egg whites, lightly beaten
1 1/2 cups coarsely crushed cornflakes
1 pound catfish fillets, cut into 1/2-inch strips
cooking spray
1/3 cup hot sauce (such as Crystal)
1 teaspoon hot pepper sauce (such as Tabasco)
1/2 teaspoon Worcestershire sauce
1 tablespoon butter
1/2 cup fat-free ranch dressing
4 cerlery stalks, cut into 1/4 x 3-inch sticks
4 carrots, cut into 1/4 x 3-inch sticks

Preheat oven to 400 degrees.

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 1 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 for 10 minutes
or until done, turning once.

Combine hot sauce, pepper sauce, and Worcestershire in a small sauce; 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.

Yield: 8 servings (serving size: about 2 ounces fish, 1/2 celery stalk, 1/2 carrot, and 1 tablespoon dressing). 183 cal, 6.2g fat, 12.5g pro, 19.2g carb, 2g fiber, 31mg chol, 3mg iron, 618mg sod, 34mg calc.

Source: Cooking Light-9/02

NOTES : Products labeled "hot sauce" generally have less heat and stronger vinegar flavor than those labeled "hot pepper sauce", which are intensely hot and should be used sparingly.

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