Buffalo-Style Catfish Strips with Ranch Dressing
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
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 celery stalks, cut into 1/4 x 3-inch
4 carrots, cut into 1/4 x 3-inch sticks
Preheat oven to 400° F. 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.
WW Pts: 4