s BUFFALO STYLE SWORDFISH CHUNKS****
s 
|
s BUFFALO STYLE SWORDFISH CHUNKS****
s |
|
Ingredients
|
|
||||
|
Instructions *** 11-12-19 excellent *** 6-10-2012 very good *** The inspiration for this appetizer is Buffalo chicken wings. We breaded and baked catfish strips, then drizzled them with a spicy sauce. If you don't like spicy foods, omit the hot pepper sauce. 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 swordfish cut in to chunks Cooking spray 1/3 cup Franks 1/2 teaspoon Worcestershire sauce 1 tablespoon butter 1/2 cup blue cheese 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¦. 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 1 fish chunk 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¦ for 10 minutes or until done, turning once. Combine hot sauce, pepper sauce, and Worcestershire 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 blue cheese dressing, celery, and carrots. Yield: 8 servings (serving size: about 2 ounces fish, 1/2 celery stalk, 1/2 carrot, and 1 tablespoon dressing) CALORIES 183 (30% from fat); FAT 6.2g (sat 2g,mono 2.5g,poly 1.1g); IRON 3mg; CHOLESTEROL 31mg; CALCIUM 34mg; CARBOHYDRATE 19.2g; SODIUM 618mg; PROTEIN 12.5g; FIBER 2g Cooking Light, SEPTEMBER 2002 Notes: This recipe published with BigOven, and can be imported instantly by BigOven users. Download your free trial at www.bigoven.com.  |
|||||
|
|
|||||