- 1/2 cup stone-ground yellow cornmeal
- 2 garlic cloves, minced
- 4 (6-ounce) catfish fillets
- 1/4 cup fat-free milk
- 1 teaspoon Cajun seasoning (such as Luzianne)
- Cooking spray
- 2 teaspoons peanut or canola oil, divided
- 1/4 cup fat-free tartar sauce
- calories 331
- caloriesfromfat 42 %
- fat 15.5 g
- satfat 3.5 g
- protein 28.3 g
- carbohydrate 17.3 g
- fiber 1 g
- cholesterol 80 mg
- iron 1.5 mg
- sodium 337 mg
- calcium 38 mg
How to Make It
Combine cornmeal and garlic in a shallow dish.
Brush fillets with milk; sprinkle with seasoning. Dredge fillets in cornmeal mixture, pressing gently to coat.
Heat a large skillet over medium heat; coat pan with cooking spray. Add 1 teaspoon oil. Add 2 fillets to pan, and cook 5 to 6 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan; set aside, and keep warm.
Wipe drippings from pan with a paper towel. Repeat procedure with cooking spray, remaining 1 teaspoon oil, and 2 fillets. Serve with tartar sauce.