Cornmeal-Crusted Catfish

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.

Yield:

4 servings (serving size: 1 fillet and 1 tablespoon tartar sauce)

Recipe from

Recipe Time

Prep: 12 Minutes
Cook: 21 Minutes

Nutritional 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

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

Preparation

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.

Note:

Lorrie Corvin,

Oxmoor House Healthy Eating Collection

October 2006