Sizzling Catfish
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.


Sizzling Catfish

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Ingredients
  • 8  ounces
    fresh or frozen catfish fillets, 1/2 to 3/4 inch thick
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  • 1 
    egg white, lightly beaten
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  • 1  tablespoon
    water
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  • 2  tablespoons
    yellow cornmeal
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  • 2  tablespoons
    finely chopped poblano pepper
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  • 1  tablespoon
    fine dry bread crumbs
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  • 1  tablespoon
    grated Parmesan cheese
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  • 1/8  teaspoon
    salt
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  • 2  tablespoons
    all-purpose flour
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  • 1  tablespoon
    canola oil
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  •  
    Lime wedges (optional)
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Directions
1.
Thaw fish, if frozen. Cut into 2 serving-size pieces, if necessary. Set aside.
2.
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.
3.
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.
4.
If desired, serve with lime wedges.
Nutrition information
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
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