Oven-Fried Catfish... This is good stuff

Oven-Fried Catfish by Tessyloowhoo

Ingredients:

2 fresh water catfish fillets (about 5oz each), cut in half
1/2c Italian seasoned breadcrumbs (I prefer Gillian’s gluten free crumbs because they are so low-calorie)
3 tbsp lemon juice
3 tbsp liquid egg whites
1 tsp garlic powder
2 tsp creole seasoning
salt and pepper to taste
olive oil cooking spray
Directions:

Preheat oven to 450 degrees.
Spray a cookie sheet with olive oil.
Pour egg whites and lemon juice in a shallow bowl.
Mix spices and bread crumbs in another shallow bowl.
Dip fish first in the bread crumb mixture, then into the egg mixture than dredge again in the bread crumbs.
Arrange fish on the cookie sheet than spray the fish lightly with cooking spray. Bake for 8-10 min, then flip the fish over and bake for another 4-6 min.
Nutrition content:

Serving size: 1 piece (total recipe 4 pieces)
Calories: 136
Protein:17g
Net Carbs: 6
Fat:3g