The secret to a crispy crust is heating the skillet first and then cooking the fish over medium heat. Look for stone-ground cornmeal in specialty markets and health-food stores.
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)
2 teaspoons peanut or canola oil, divided
1/4 cup fat-free tartar sauce
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.
Oxmoor House Healthy Eating Collection
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