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Cornmeal-Crusted Catfish

Prep time 12 mins
Cook time 21 mins
Yield 4 servings (serving size: 1 fillet and 1 tablespoon tartar sauce)
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.

Ingredients

  • 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

Nutrition Information

  • 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

  1. Combine cornmeal and garlic in a shallow dish.

  2. Brush fillets with milk; sprinkle with seasoning. Dredge fillets in cornmeal mixture, pressing gently to coat.

  3. 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.

  4. 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