Candied Catfish with Pecans

Caution!  Sweet, spicy, crunchy catfish is addictive.  The Grapenuts help to hold down the fat grams but still contribute to the nutty texture of the topping.


Candied Catfish with Pecans


1 teaspoon egg white
1 tablespoon sugar
1/4 teaspoon salt
1/2 cup chopped pecans
1/4 cup Grapenuts cereal
4 four ounce catfish filets
Salt, pepper
Non stick pan spray
1 teaspoon canola oil
4 green onions, cut into 1" lengths
Juice of 1 lemon, plus 1 tablespoon water
2 tablespoons brown sugar
1/2 teaspoon Louisiana hot sauce



Combine the first 3 ingredients.  Add the pecans and Grapenuts to coat.  Spread on a sprayed baking sheet and bake at 275 degrees for 45 minutes, turning every 15 minutes.  Cool.

Season the catfish filets with salt and pepper, then sear in a hot non-stick pan, using the spray and canola oil.  When the fish is almost cooked, remove it from the skillet.  Add the green onions and stir-fry for 10 seconds.  Add the lemon juice and water to de-glaze, then the brown sugar and hot sauce.  Return the catfish, along with the nut mixture to coat and finish cooking.


Yield: 4 servings

Calories 228, Protein 14g, Carbohydrates 12g, Fat 9g