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The Recipe Instructions |
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Ingredients
1/2 cup instant potato flakes
1/2 tsp seasoned salt
1/8 tsp freshly-ground black pepper
1 lb catfish fillets
1 egg, beaten
Butter-flavored cooking spray, as needed
Directions
In a shallow dish, combine potato flakes, seasoned salt, and pepper. Dip
catfish fillets in beaten egg, then coat well with seasoned potato mixture.
Place in a large nonstick skillet coated generously with cooking spray, and
cook over medium heat until fillets are golden, about 10 minutes.
Spray remaining uncooked side of fillets with cooking spray, turn over, and
continue cooking until golden and fish flakes easily with a fork (about 10
more minutes). Turn only once during cooking.
This recipe yields 4 servings. Serving size: 4 ounces.
Exchanges Per Serving: 4 Very Lean Meat, 1/2 Starch.
Nutrition Facts: Calories 165; Calories from Fat 45; Total Fat 5g;
Saturated Fat 1g; Cholesterol 158mg; Sodium 233mg; Carbohydrate 7g;
Dietary Fiber <1g; Sugars 0g; Protein 23g.
Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"09-29-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 1999"
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Per Serving (excluding unknown items): 125 Calories; 4g Fat (32.5% calories
from fat); 20g Protein; trace Carbohydrate; trace Dietary Fiber; 113mg
Cholesterol; 234mg Sodium. Exchanges: 3 Lean Meat; 0 Fat; 0 Other
Carbohydrates.
NOTES : Recipe from "Diabetes Meal Planning on $7 a Day Or Less!" by Patti
Bazel Geil, MS, RD, FADA, CDE, and Tami A. Ross, RD, CDE, (© American
Diabetes Association, 1995)
Nutr. Assoc. : 0 0 0 0 0 0
Contributor: Patti Bazel Geil, MS, RD, FADA, CDE, and Tami A. Ross,
Preparation Time: 0:00
Servings: 4
Diet Seasoned Pan-Fried Catfish Recipe brought to you by Diet Recipes To-Go
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Super foods containing lycopene (includes apricot, papaya & rosehip) The chemical lypcopene is a naturally occurring pigment and member of the carotenid family of phytochemicals. Lycopene is accountable for the deep red color of a good number of fruit and vegetables. Unlike numerous vitamins, lycopene does not become less effective if heated during cooking, but is actually strengthened by being cooked. . Its main health contribution is that it serves as an antioxidant and appears to be of use in the fight to reduce the chances of developing cancer. It is the most powerful fighter of singlet oxygen, which is correlated with aging of the skin. It is also believed to block the growth of diseases affecting arterial blood vessels. Carotenoid foods (includes paprika, rose hip puree and tomato ketchup) These colorful foods are rich in carotenes (alpha and beta) thought by doctors to help in preventing cancer, spefically cancer of the esophagus. Many are also good for weight loss, so you should add them to your diet. |