FISH STICKS IN A FLASH

1/2 cup cornmeal
1/2 cup Parmesan cheese
3/4 teaspoon garlic powder
1/4 teaspoon salt
3 tablespoons canola oil
1 pound U.S. Farm-Raised Catfish fillets, cut into 1-in thick strips

Preheat the oven to 475 degrees F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside.

Combine the cornmeal, cheese, garlic powder and salt in a medium bowl and mix well. Place the oil in a small bowl.

Lightly coat each piece of fish in the oil and then roll in the breading until well coated. Arrange the fish on the prepared baking sheet.

Bake until golden brown, 10 to 12 minutes.

Nutritional Information:

350 calories, 22g fat, 4.5g saturated fat, 1.4g omega-3 fat, 360mg sodium, 14g carbohydrate, 2g fiber, 23g protein, 10% calcium

From: The Catfish Institute
Source: Janice Newell Bissex, MS, RD, co-author of The Moms' Guide to Meal Makeovers by Janice Bissex, Liz Weiss, and Laura Coyle