[Ian]

Crisp Lemon-Pepper Catfish
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Ingredients:
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Cooking spray
4 (6-ounce) catfish fillets
2 teaspoons fresh lemon juice
1/2 cup panko (Japanese) breadcrumbs
2 tablespoons all-purpose flour
2 teaspoons lemon pepper seasoning
1/4 teaspoon salt
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Cooking Instructions:
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1. Preheat broiler.
2. Cover a baking sheet with foil; coat with cooking spray. Set aside.
3. Coat both sides of fish with cooking spray; drizzle with lemon juice. Combine breadcrumbs, flour, seasoning, and salt in a shallow dish. Dredge fish in breadcrumb mixture.
4. Place fish on prepared baking sheet; broil 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Yield: 4 servings (serving size: 1 filet).
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Calories: 303
Fat: 14.4 g (3 g saturated fat)
Protein: 28.2.g
Carbohydrates: 13.5 g
Fiber: 0.5 g
Cholesterol: 80 mg
Iron: 1.1 mg
Sodium: 508 mg
Calcium: 20 mg