“My family loves catfish, especially fried, but my dad and other family members have heart problems,” says Aspen. “I wanted something that was healthier for all of us to enjoy. I love to cook and bake and this is really healthy, good, and easy to prepare. I watch cooking shows all the time and put a few ideas together in this recipe. I love it and hope you do, too!” - Aspen Smith, Age 10, Arkansas

Makes 6 Servings

Ingredients:

• 2 pounds catfish fillets
• ½ cup low-fat milk
• 1 large egg
• 1 teaspoon salt
• ¼ teaspoon black pepper
• 1 cup breadcrumbs or panko (Japanese breadcrumbs)
• ½ cup sliced almonds
• ¼ onion, peeled and minced
• 1 tablespoon unsalted butter, melted

Preparation:

1. Preheat the oven to 500°F. Cut the catfish fillets roughly in half, so you have enough to feed 6 people evenly. Lightly grease a large baking sheet.
2. In a medium bowl, whisk together the milk, egg, salt, and pepper.  In a separate bowl, combine the breadcrumbs, almonds, and onion.
3. Dip the fish pieces in the milk and egg mixture, then dredge them in the breadcrumb mixture, making sure they are evenly coated on both sides. Place the fish pieces on the baking sheet, drizzle with the melted butter and bake for 15 minutes, or until the fish flakes easily with a fork.

273 calories; 11g fat; 16g carbohydrates; 28g protein

Learn more:

• Check out highlights from the each Kids’ “State Dinner”
• View the 2015 Healthy Lunchtime Challenge & Kids’ “State Dinner” Cookbook