Pecan-Crusted Catfish with Zesty Tartar Sauce

Preparation

1. Step 1

   Put the fish in a single layer in a large shallow dish. Drizzle the top side with half the buttermilk, spreading to cover. Turn the fish over and repeat with the remaining buttermilk. Cover and refrigerate for 10 minutes to 1 hour, turning occasionally.

   Step 2

   Preheat the oven to 400°F.

   Step 3

   In a food processor or blender, process the bread for 5 to 10 seconds to make soft crumbs.

   Step 4

   In a shallow dish, stir together the bread crumbs, green onions, pecans, and lemon pepper.

   Step 5

   Drain the fish, discarding the buttermilk. Add the fish to the bread-crumb mixture, turning to coat. Using your fingertips, gently press the mixture so it adheres to the fish. Reserve any remaining bread-crumb mixture. Transfer the fish to a nonstick baking sheet. Sprinkle with the reserved bread-crumb mixture.

   Step 6

   Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork.

   Step 7

   Meanwhile, in a small bowl, whisk together the tartar sauce ingredients. Cover and refrigerate until serving time. Serve with the fish.

2. Nutrition Information

   Step 8

   (Per serving)

   Step 9

   Calories: 212

   Step 10

   Total fat: 7.0g

   Step 11

   Saturated: 1.0g

   Step 12

   Trans: 0.0g

   Step 13

   Polyunsaturated: 2.0g

   Step 14

   Monounsaturated: 3.0g

   Step 15

   Cholesterol: 71mg

   Step 16

   Sodium: 224mg

   Step 17

   Carbohydrates: 14g

   Step 18

   Fiber: 3g

   Step 19

   Sugars: 6g

   Step 20

   Protein: 22g

   Step 21

   Calcium: 102mg

   Step 22

   Potassium: 586mg

3. Dietary Exchanges

   Step 23

   1 starch

   Step 24

   3 lean meat