FRIED CATFISH

Fried Catfish

Ingredients:

1/3 cup stone-ground yellow cornmeal
1 tsp good-quality chili powder
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp salt, (optional)
1/4 tsp freshly-ground black pepper
4 catfish fillets - (5 oz ea)
Olive oil cooking spray, as needed
2 tsp olive oil


Recipe Instructions:

Preheat oven to 400 degrees. In a shallow bowl, combine cornmeal, chili powder, cumin,
coriander, salt (if using), and pepper. Dredge catfish fillets in cornmeal mixture, shaking
off any excess.

Lightly coat a large ovenproof skillet with cooking spray. Add olive oil and place over
medium-high heat. Add the catfish and sauté for about 3 minutes per side, turning once,
until catfish starts to brown.

Transfer skillet to the oven and bake for another 8 to 10 minutes, until fish flakes when
tested with a fork. Serve at once.

Yields 4 servings.

Exchanges Per Serving: 3 Lean Protein, 1/2 Carbohydrate (Bread/Starch).

Nutrition Facts: 191 calories (32% calories from fat), 24 g protein, 7 g total fat (1.4 g
saturated fat), 8 g carbohydrate, 1 g dietary fiber, 82 mg cholesterol, 69 mg sodium.

BAKED CATFISH

Baked Catfish

Ingredients:

4 catfish or ocean perch fillets (1 pound total), thawed if frozen
2 slices white bread, crumbled, or 1 cup fresh bread crumbs
2 tablespoons grated Romano or Parmesan cheese
2 teaspoons chopped fresh basil or oregano, or 1 teaspoon dried basil or
oregano
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 large egg, beaten, or 1/4 cup egg substitute
1/4 cup low-fat (1 percent) buttermilk

Directions:

1. Preheat the oven to 400 degrees F. Prepare a baking pan with nonstick
pan spray.
2. In a pie pan or shallow dish, mix the bread crumbs, cheese, basil or
oregano, salt and pepper. Set aside.
3. In another pie pan or dish, combine the egg and buttermilk.
4. Dip each fish fillet first in the milk mixture, then in the crumb mixture to
coat both sides with crumbs.
5. Arrange the fillets in 1 layer in the baking pan. Bake 15 to 20 minutes, until
the fish flakes easily with a fork.

Makes 4 Servings

Nutritional Information (Per Serving)
Calories: 225
Sodium: 518 mg
Cholesterol: 121 mg
Fat: 11 g
Fiber: 0 g
Sugars: 1 g
Carbs: 7 g
Exchanges: 1/2 Starch, 3 Lean Meat, 1/2 Fat