Recipe

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