As close to a Louisiana fish fry as I’m gonna get today. Golden delicious at 168 calories!

Two 4-oz. catfish fillets
One egg white
Paul Prudhomme’s Seafood Magic Blend
Spray olive oil or other cooking spray oil
1/8 c. cornmeal
1 tsp. dried thyme
1 tsp. dried basil
1/2 tsp. garlic powder
1/2 tsp. paprika, or — if you like it extra spicy — cayanne powder

You will need: a medium-sized bowl, a large plate, an open shallow bowl and a baking sheet

Preheat oven to 400° degrees.

Put fillets into a medium-sized bowl, sprinkle with Seafood Magic seasoning and rub into fillets. Cover and place in the refrigerator to marinate. Minimum 10 minutes.

Prepare baking sheet by spraying it lightly with spray oil. Set aside.

Put Cornmeal, thyme, basil, and garlic powder on a large plate and mix well. Put egg white in a shallow open bowl, breaking it up with a fork. Dredge the fillet in the egg white and coat each fillet with the cornmeal mixture. Place fillet on prepared baking sheet. Dust each with paprika or cayanne powder and give each fillet one spray of olive oil on top.

Place the baking sheet on the bottom shelf of the oven and bake for 25 to 30 minutes, or until golden brown and crispy.

Serving size: One fillet

Food values*: Calories 168; Pro. 21g; Fat 6g; Carb. 6g

*Recipes developed by bodyofwisdom.com are not lab-tested for food nutrient counts. Food values listed here are estimates, based on adding the food values of the ingredients.