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Baked Catfish Parmesan

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½  cup dry bread crumbs
2 tbs grated Parmesan cheese
2 tbs chopped parsley
½  tsp paprika
¼  tsp dried oregano
¼ tsp basil
¼ tsp pepper
1 lb skinless catfish fillets
1/3 cup nonfat milk
2 tsp olive or vegetable oil

  • Preheat oven to 450° F.
  • Mix together bread crumbs, cheese, parsley, paprika, oregano, basil and pepper.
  • Dip fillets into milk, then roll in bread-crumb mixture.
  • Coat baking pan with vegetable oil cooking spray.
  • Arrange fillets in pan and drizzle with oil.
  • Bake for eight to 10 minutes, or until fish flakes easily.

Serves 4
Per serving: 231 calories; 25-percent fat, 40-percent protein, 35-percent carbohydrate.