April Recipe of the Month - ONIE Project

April Recipe of the Month

Posted by ONIE Project on 04/02/2014


Cracker Catfish Sticks

(15 minutes)         Servings:  4 to 6             

In just 15 minutes, you can throw together a quick meal for your family. These catfish sticks are tasty, and healthy. In my kitchen, I have most of the ingredients on hand already which makes this recipe a winner for my budget as well.



  • Non-stick cooking spray
  • 1 lb boneless, skinless catfish fillets, cut crosswise into 1-inch strips
  • ¼ cup 1% low-fat milk
  • 2 Tbsp mustard
  • 2 Tbsp honey
  • 1 cup whole-wheat cracker crumbs (about 28 crackers)
  • ½ tsp dried thyme
  • 1 tsp paprika, divided
  • ¼ tsp cayenne pepper
  • ½ tsp ground chili powder

Preparation:Cracker Catfish Sticks Label Cropped

  1.       Preheat oven to 450° F. Cover a large baking sheet with foil and mist with cooking spray.
  2.       In a small bowl, mix 1% low-fat milk, mustard, and honey. Coat catfish strips with mixture.
  3.       In a large plastic bag, combine cracker crumbs, thyme, paprika and cayenne.
  4.       Place coated strips into crumb mixture, shake bag to completely cover.
  5.       Place catfish on baking sheet and mist tops with cooking spray. Bake for 10 minutes or until crispy and golden brown.
  6.       Refrigerate left overs within 2-3 hours.

ONIE Tip: Serve catfish with sautéed greens. Rinse, tear leaves away from stem, and chop leaves to prepare fresh greens. Spray a large skillet with cooking oil and heat on high. Add chopped garlic, a pinch of pepper flakes, and greens. Cook 2 to 5 minutes or until tender. Serve.

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From the ONIE test kitchen with love and all kinds of well wishes for you this spring.    



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