Directions:
- Preheat oven to 400°F Grease a sheet pan. Rub cut side of garlic on the pan.
- Mix egg or egg whites and milk in a shallow dish. Mix bread crumbs, Parmesan cheese, oregano, salt and pepper in another shallow dish or on a piece of wax paper. Dip catfish fillets in the egg mixture, then roll in the Parmesan mixture until completely coated. Arrange fillets on the prepared pan and drizzle with oil.
- Bake for 20 minutes or until fish flakes easily when tested with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 325.47 Kcal (1363 kJ) | ||
| Calories from fat | 192.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 21.39g | 33% | |
|---|---|---|---|
| Cholesterol | 108.5mg | 36% | |
| Sodium | 680.21mg | 28% | |
| Potassium | 350.81mg | 7% | |
| Total Carbs | 11.26g | 4% | |
| Sugars | 1.14g | 5% | |
| Dietary Fiber | 1.18g | 5% | |
| Protein | 20.3g | 41% | |
| Vitamin C | 0.2mg | 0% | |
| Iron | 1.4mg | 8% | |
| Calcium | 143.6mg | 14% | |
| Amount Per 100 g | |||
| Calories | 227.21 Kcal (951 kJ) | ||
| Calories from fat | 134.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.93g | 33% | |
|---|---|---|---|
| Cholesterol | 75.74mg | 36% | |
| Sodium | 474.86mg | 28% | |
| Potassium | 244.9mg | 7% | |
| Total Carbs | 7.86g | 4% | |
| Sugars | 0.8g | 5% | |
| Dietary Fiber | 0.82g | 5% | |
| Protein | 14.17g | 41% | |
| Vitamin C | 0.2mg | 0% | |
| Iron | 1mg | 8% | |
| Calcium | 100.3mg | 14% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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