Catfish Al Forno - Just Fish/Seafood Recipes

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Catfish Al Forno

1 clove garlic -- cut in half
1 tablespoon chopped fresh oregano
1/4 cups Egg Beaters(r) 99% egg substitute -- or 2 egg whites
1/2 teaspoon salt
1/4 cup skim milk
1/4 teaspoon freshly ground black pepper
1/4 cup fresh bread crumbs
4 catfish fillets
1/4 cup fat-free parmesan cheese
olive oil spray

Preheat oven to 400 degrees F. Grease a sheet pan. Rub cut sides of garlic on the pan. Mix egg or egg whites and milk in a shallow dish. Mix bread crumbs, parmesan, oregano, salt and pepper in another shallow dish or on a piece of wax paper. Dip catfish fillets in the egg mixture, then roll in the parmesan mixture until completely coated. Arrange fillets on the prepared pan and drizzle with olive oil. Bake for 20 minutes or until fish flakes easily when tested with a fork.