Buffalo-Style Catfish Strips with Ranch Dressing

The inspiration for this appetizer is Buffalo chicken wings. We breaded and baked catfish strips, then drizzled them with a spicy sauce. If you don't like spicy foods, omit the hot pepper sauce.

Yield: 8 servings (serving size: about 2 ounces fish, 1/2 celery stalk, 1/2 carrot, and 1 tablespoon dressing)

Ingredients

• 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-thick 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  celery stalks, cut into 1/4 x 3-inch sticks
• 4  carrots, cut into 1/4 x 3-inch sticks

Preparation

Preheat oven to 400°.

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 saucepan; 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.

Nutritional Information

Calories:

183 (30% from fat)

Fat:

6.2g (sat 2g,mono 2.5g,poly 1.1g)

Protein:

12.5g

Carbohydrate:

19.2g

Fiber:

2g

Cholesterol:

31mg

Iron:

3mg

Sodium:

618mg

Calcium:

34mg