Recipe from Heart-Healthy Living
Cornmeal, bread crumbs, Parmesan cheese and herbs make the crispy coating for the fried fish in this Southern dinner recipe.
Servings: 2 servings (about 3 ounces cooked fish)
Prep Time: 15 mins
Total Time: 23 mins
8 ouncesfresh or frozen catfish fillets, 1/2 to 3/4 inch thicksee savings
1egg white, lightly beatensee savings
1 tablespoonwatersee savings
2 tablespoonsyellow cornmealsee savings
2 tablespoonsfinely chopped poblano peppersee savings
1 tablespoonfine dry bread crumbssee savings
1 tablespoongrated Parmesan cheesesee savings
1/8 teaspoonsaltsee savings
2 tablespoonsall-purpose floursee savings
1 tablespooncanola oilsee savings
Lime wedges (optional)see savings
Thaw fish, if frozen. Cut into 2 serving-size pieces, if necessary. Set aside.
In a shallow dish combine egg white and water. In another shallow dish combine the cornmeal, chopped poblano pepper, bread crumbs, Parmesan cheese, and salt. Place flour in a third shallow dish. Dip each piece of fish in flour, then in egg mixture, then coat evenly with cornmeal mixture.
In a large skillet heat the oil over medium heat. Add the fish and fry for 4 to 5 minutes on each side or until golden brown and fish flakes easily with a fork.
If desired, serve with lime wedges.
Per serving: Calories 310, Total Fat 16 g, Saturated Fat 3 g, Monounsaturated Fat 9 g, Polyunsaturated Fat 4 g, Cholesterol 55 mg, Sodium 296 mg, Carbohydrate 19 g, Total Sugar 1 g, Fiber 1 g, Protein 22 g. Daily Values: Vitamin A 0%, Vitamin C 9%, Calcium 5%, Iron 8%. Percent Daily Values are based on a 2,000 calorie diet.