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Catfish Po'Boys

Catfish Po'Boys
Randy Mayor; Melanie J. Clarke
Yield

4 servings

Purchase pre-made catfish nuggets to shorten the prep time for this fast recipe even further. Serve with a side of sweet potato chips.

Ingredients

  • 2 tablespoons fat-free milk
  • 1 pound catfish fillets, cut into 2 1/2-inch pieces
  • 1/2 teaspoon salt
  • 1/4 cup yellow cornmeal
  • 1 tablespoon Cajun seasoning (such as McCormick)
  • 2 teaspoons vegetable oil
  • 1 tablespoon white wine vinegar
  • 2 tablespoons fat-free mayonnaise
  • 1 tablespoon fat-free sour cream
  • 1 1/2 teaspoons sugar
  • Dash of crushed red pepper
  • 2 cups bagged broccoli coleslaw
  • 4 (2 1/2-ounce) hoagie rolls with sesame seeds, toasted

Nutrition Information

  • calories 442
  • caloriesfromfat 30 %
  • fat 14.7 g
  • satfat 3.2 g
  • monofat 6.4 g
  • polyfat 3.8 g
  • protein 26 g
  • carbohydrate 50.2 g
  • fiber 3.4 g
  • cholesterol 54 mg
  • iron 3.6 mg
  • sodium 818 mg
  • calcium 144 mg

How to Make It

  1. Combine milk and catfish in a large bowl, tossing gently to coat. Remove fish from bowl; shake off excess milk. Sprinkle fish with salt. Combine cornmeal and Cajun seasoning in a large zip-top plastic bag. Add fish to bag. Seal and shake to coat.

    Roasted Fish with Kabocha Coulis
    James Carrier
  2. Heat oil in a large nonstick skillet over medium-high heat. Add fish; cook 3 minutes on each side or until fish flakes easily when tested with a fork.

  3. While fish cooks, combine vinegar and next 4 ingredients (vinegar through pepper) in a medium bowl. Add broccoli coleslaw; toss well to coat. Spoon 1/2 cup slaw mixture onto bottom half of each roll. Arrange fish evenly over each serving, and top with top halves of rolls.