WEBVTT NOTE language:en-US NOTE Confidence: 0.9486727714538574 00:00:06.000 --> 00:00:08.941 Our catch of the day recipe is for crunchy oven NOTE Confidence: 0.9486727714538574 00:00:09.003 --> 00:00:09.879 fried catfish. NOTE Confidence: 0.964205265045166 00:00:10.360 --> 00:00:13.520 You can use fresh or frozen catfish for this recipe. NOTE Confidence: 0.8428287506103516 00:00:14.040 --> 00:00:17.040 I've preheated the oven to 450°. NOTE Confidence: 0.8250437378883362 00:00:17.560 --> 00:00:20.428 Now we'll spray this baking sheet with some non stick NOTE Confidence: 0.8250437378883362 00:00:20.482 --> 00:00:21.239 cooking spray. NOTE Confidence: 0.924213171005249 00:00:26.520 --> 00:00:29.966 We're going to separate an egg white, which I've already NOTE Confidence: 0.924213171005249 00:00:30.027 --> 00:00:32.981 done right here, and beat it until it forms very NOTE Confidence: 0.924213171005249 00:00:33.043 --> 00:00:33.719 soft peaks. NOTE Confidence: 0.8551143407821655 00:00:35.680 --> 00:00:38.302 We want to make sure not to overbeat the egg NOTE Confidence: 0.8551143407821655 00:00:38.362 --> 00:00:38.720 white. NOTE Confidence: 0.9491429924964905 00:00:40.960 --> 00:00:42.400 Now here I have two plates. NOTE Confidence: 0.9317106604576111 00:00:42.560 --> 00:00:44.943 On one plate I have put a half a cup NOTE Confidence: 0.9317106604576111 00:00:45.009 --> 00:00:46.400 of all-purpose flour. NOTE Confidence: 0.8889293074607849 00:00:46.840 --> 00:00:49.545 On the other plate I have put 1/4 cup cornmeal NOTE Confidence: 0.8889293074607849 00:00:49.604 --> 00:00:52.545 and 1/4 cup panko, which is a Japanese style bread NOTE Confidence: 0.8889293074607849 00:00:52.604 --> 00:00:55.545 crumb and you can usually find it in the specialty NOTE Confidence: 0.8889293074607849 00:00:55.604 --> 00:00:58.251 aisle of your grocery store or if you have an NOTE Confidence: 0.8889293074607849 00:00:58.310 --> 00:00:59.840 Asian market in your area. NOTE Confidence: 0.8155888319015503 00:01:00.240 --> 00:01:03.964 Now if you can't find panko, you can substitute unseasoned NOTE Confidence: 0.8155888319015503 00:01:04.028 --> 00:01:05.120 dry bread crumbs. NOTE Confidence: 0.9234886765480042 00:01:05.680 --> 00:01:09.866 Now finally, on this plate, I've added one teaspoon of NOTE Confidence: 0.9234886765480042 00:01:09.944 --> 00:01:11.959 salt free Cajun seasoning. NOTE Confidence: 0.9250890016555786 00:01:12.120 --> 00:01:14.363 Now check the label of the Cajun seasoning to make NOTE Confidence: 0.9250890016555786 00:01:14.408 --> 00:01:17.280 sure the salt free seasoning doesn't contain potassium chloride. NOTE Confidence: 0.8720687031745911 00:01:17.920 --> 00:01:20.575 Actually, you want to avoid potassium chloride in all the NOTE Confidence: 0.8720687031745911 00:01:20.621 --> 00:01:21.599 salt free seasonings. NOTE Confidence: 0.845497727394104 00:01:22.240 --> 00:01:25.266 All right, now we're ready to grab a catfish filet NOTE Confidence: 0.845497727394104 00:01:25.326 --> 00:01:26.840 and coat it in the flour. NOTE Confidence: 0.8948907852172852 00:01:32.410 --> 00:01:34.196 You want to shake it off and then dip it NOTE Confidence: 0.8948907852172852 00:01:34.241 --> 00:01:35.090 into the egg white. NOTE Confidence: 0.9180203080177307 00:01:42.680 --> 00:01:44.998 And now we'll coat it in the cornmeal mixture and NOTE Confidence: 0.9180203080177307 00:01:45.045 --> 00:01:47.079 put the fish on the pan we sprayed earlier. NOTE Confidence: 0.8787823915481567 00:01:58.300 --> 00:02:01.137 Once we get all of our fillets coated and placed NOTE Confidence: 0.8787823915481567 00:02:01.196 --> 00:02:03.915 on the baking pan, we'll spray the tops of the NOTE Confidence: 0.8787823915481567 00:02:03.974 --> 00:02:07.639 fillets with more nonstick cooking spray, and then we'll place NOTE Confidence: 0.8787823915481567 00:02:07.698 --> 00:02:08.939 the fish in the oven. NOTE Confidence: 0.9279387593269348 00:02:16.080 --> 00:02:19.055 After about 11:50 minutes, the bottoms of the fish should NOTE Confidence: 0.9279387593269348 00:02:19.107 --> 00:02:20.360 be browned and sizzling. NOTE Confidence: 0.952135443687439 00:02:20.840 --> 00:02:22.480 Take the fish out and turn it over. NOTE Confidence: 0.8942199945449829 00:02:22.600 --> 00:02:25.296 Then return to the oven and make another 5 minutes NOTE Confidence: 0.8942199945449829 00:02:25.350 --> 00:02:27.399 until the tops are browned and crispy. NOTE Confidence: 0.9608603119850159 00:02:27.840 --> 00:02:29.080 Feel free to use other fish. NOTE Confidence: 0.8795892596244812 00:02:29.080 --> 00:02:32.215 With this recipe, you can make crunchy oven fried cod NOTE Confidence: 0.8795892596244812 00:02:32.274 --> 00:02:33.280 or shark or sole. NOTE Confidence: 0.8457171320915222 00:02:40.880 --> 00:02:45.122 Along with the crunchy oven fried catfish, I'm serving rice NOTE Confidence: 0.8457171320915222 00:02:45.193 --> 00:02:46.559 pilaf and coleslaw. NOTE Confidence: 0.8447485566139221 00:02:50.240 --> 00:02:55.280 You can find recipes for all of these at www.davita.com.