Source: Cooking Light - September 2002

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 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

Preheat oven to 400 degrees F.

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 one 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 degrees F for 10 minutes or until done, turning once.

Combine hot sauce, pepper sauce and Worcestershire sauce 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.

Yield: 8 servings

Serving size: 2 ounces fish, 1/2 celery stalk, 1/2 carrot, and 1 tablespoon dressing)

183 cal, 6.2g fat, 12.5g pro, 19.2g carb, 2g fiber, 31mg chol, 3mg iron, 618mg sod, 34mg calc

4 WW points