Recipe Page

Cajun-Baked Catfish

INGREDIENTS

1 Tablespoon oil

2 cups cornmeal

1 Tablespoon black pepper

8 catfish fillets (about 4 ounces each)

2 Tablespoons Cajun seasoning

¼ cup butter, melted

DIRECTIONS

Preheat the oven to 400°F.

Wash your hands well with soap and hot water.

Cover a large baking sheet with aluminum foil.

Use a spoon or brush to coat the foil with oil.

Put the cornmeal and black pepper in a shallow dish or plate. Mix with hands.

Press each fillet into the cornmeal mixture. Make sure both sides are coated.

Place the coated fillets onto the foil-covered baking sheet. Place them rounded-side up.

Sprinkle the Cajun seasoning mixture on top of the fillets.

Drizzle the melted butter over the top of the fillets.

Place the baking sheet in the oven.

Bake for 30 minutes. The fillets are done when the crust is golden brown and the fish flakes with a fork.

Serve the fillets while they are hot.

Refrigerate leftovers within 2 hours.

Recipe from MSU University

Egg Muffins

Ingredients

6 eggs

½ tsp salt

1 tsp pepper

¼ cup low fat milk

1 cup shredded cheddar cheese

1 cup broccoli florets

Directions

Wash hands with soap and water.

Preheat oven to 375°F.

In a bowl, add eggs, salt, pepper, and milk. Whisk together.

Add cheese and broccoli and stir to combine.

Pour egg mixture into a greased muffin tin, ⅔ full. Makes 6 to 8

Bake for 18-20 minutes until eggs are completely set or reach an internal temperature of 160°F.

If taking to the field, eat within 2 hours of making. If storing leftovers, eat within 3-4 days.

Want to include some grains?

Cut your egg muffin in half and wrap in a whole-grain tortilla for a portable, grab-and-go breakfast.

Nutrition Facts: For 1 muffin, Calories 160, Total Fat 11g, Saturated Fat 5g, Sodium 300mg, Total Carbohydrates 3g, Fiber 0g, Total Sugar 0g, Added Sugar 0g, Protein 11g

Adapted from The University of Nebraska @ food.unl.edu