This nice crunchy coating is low in fat and sodium, and it goes really well with oven-fried potatoes.
1/4 cup (60 ml) egg substitute
2 tablespoons (30 ml) skim milk
1/2 cup (30 g) dried mashed potato flakes
1/4 teaspoon (0.5 g) black pepper
1 pound (455 g) catfish fillets
1. Preheat oven to 325°F (170°C, or gas mark 3). Mix egg substitute and milk together. Stir together potatoes and pepper.
2. Dip fish in egg mixture, then potato flakes. Dip fish again in egg and then potato flakes.
3. Place on baking sheet. Coat fish with nonstick vegetable oil spray.
4. Bake for 15 minutes, or until fish flakes easily.