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Fried Catfish

Servings: 4
Prep time:
Cook time:
Total: 20 minutes
Calories per serving: 191

Ingredients

  • 1/3 cup stone-ground yellow cornmeal
  • 1 teaspoon good-quality chili powder
  • 1 teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon salt (optional)
  • ¼ teaspoon freshly ground pepper
  • 4 catfish fillets, 5 ounces each
  • cooking spray
  • 2 teaspoon olive oil

Directions

  1. Preheat oven to 400°F.
  2. 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.
  3. Lightly coat a large ovenproof skillet with cooking spray
  4. 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.
  5. Transfer skillet to the oven and bake for another 8 to 10 minutes, until fish flakes when tested with a fork.
  6. Serve at once.
191

Nutrition Information

 

Per serving: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
Diabetic exchanges:3 lean protein, 1/2 carbohydrate (bread/starch)
 

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