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.
Serving size: 3 ounces cooked fish
Prep Time: 15 mins
see savings8 ouncesfresh or frozen catfish fillets, 1/2 to 3/4 inch thick
see savings1egg white, lightly beaten
see savings1 tablespoonwater
see savings2 tablespoonsyellow cornmeal
see savings2 tablespoonsfinely chopped poblano pepper
see savings1 tablespoonfine dry bread crumbs
see savings1 tablespoongrated Parmesan cheese
see savings1/8 teaspoonsalt
see savings2 tablespoonsall-purpose flour
see savings1 tablespooncanola oil
see savingsLime wedges (optional)
Thaw fish, if frozen. Cut into 2 serving-size pieces, if necessary. Set aside.
If desired, serve with lime wedges.
Per Serving: cal. (kcal) 310, Fat, total (g) 16, chol. (mg) 55, sat. fat (g) 3, carb. (g) 19, Monosaturated fat (g) 9, Polyunsaturated fat (g) 4, fiber (g) 1, sugar (g) 1, pro. (g) 22, vit. A (IU) 146, vit. C (mg) 5, Thiamin (mg) 1, Riboflavin (mg) 0, Niacin (mg) 3, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 36, Cobalamin (Vit. B12) (µg) 3, sodium (mg) 296, Potassium (mg) 407, calcium (mg) 50, iron (mg) 1, Percent Daily Values are based on a 2,000 calorie diet