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Randy Mayor; Melanie J. Clarke Photo by: Randy Mayor; Melanie J. Clarke

Catfish Po'Boys

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

Cooking Light OCTOBER 2002

  • Yield: 4 servings

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

Preparation

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.

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.

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.

Nutritional Information

Amount per serving
  • Calories: 442
  • Calories from fat: 30%
  • Fat: 14.7g
  • Saturated fat: 3.2g
  • Monounsaturated fat: 6.4g
  • Polyunsaturated fat: 3.8g
  • Protein: 26g
  • Carbohydrate: 50.2g
  • Fiber: 3.4g
  • Cholesterol: 54mg
  • Iron: 3.6mg
  • Sodium: 818mg
  • Calcium: 144mg
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Catfish Po'Boys recipe

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