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The Recipe Instructions |
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Ingredients
1/3 cup stone-ground yellow cornmeal
1 tsp good-quality chili powder
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp salt, (optional)
1/4 tsp freshly-ground black pepper
4 catfish fillets - (5 oz ea)
Olive oil cooking spray, as needed
2 tsp olive oil
Directions
Preheat oven to 400 degrees. 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.
Lightly coat a large ovenproof skillet with cooking spray. 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.
Transfer skillet to the oven and bake for another 8 to 10 minutes, until
fish flakes when tested with a fork. Serve at once.
This recipe yields 4 servings.
Exchanges Per Serving: 3 Lean Protein, 1/2 Carbohydrate (Bread/Starch).
Nutrition Facts: 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.
Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"
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Per Serving (excluding unknown items): 22 Calories; 2g Fat (92.3% calories
from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg
Cholesterol; 267mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2
Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Fried Catfish Recipe brought to you by Diet Recipes To-Go
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