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.
Servings:
2 servings (about 3 ounces cooked fish)
Prep Time:
15 mins
Total Time:
23 mins
Ingredients
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8 ouncesfresh or frozen catfish fillets, 1/2 to 3/4 inch thicksee savings
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1egg white, lightly beatensee savings
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1 tablespoonwatersee savings
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2 tablespoonsyellow cornmealsee savings
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2 tablespoonsfinely chopped poblano peppersee savings
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1 tablespoonfine dry bread crumbssee savings
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1 tablespoongrated Parmesan cheesesee savings
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1/8 teaspoonsaltsee savings
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2 tablespoonsall-purpose floursee savings
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1 tablespooncanola oilsee savings
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Lime wedges (optional)see savings
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
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.
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