1 lb. catfish
1/4 tsp. salt (optional)
Dash of pepper
Other seasonings as desired
1/3 c. corn flake crumbs
2 egg whites
2 tbsp. water

Preheat oven to 500 degrees. Wash fillets. Cut into strips, if desired. Mix egg whites and water. Season fish and dip in egg white mixture. Coat with corn flake crumbs. Spray cookie sheet with non-stick spray. Place single layer of fish on cookie sheet. Bake 10 minutes. Do not turn.

Variations:

Substitute catfish with any of your favorite fish fillets or nuggets. Skinless chicken can also be used for oven-fried chicken.

Use bread crumbs, cracker crumbs, and cornmeal mixture in place of the cornflakes.

For a thicker coating, try replacing the egg white and water mixture with non- fat yogurt or low fat buttermilk, then coat with your favorite crumb mixture.

Other dips can include water alone or skim milk.