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 Oxmoor House

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Recipe Time

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Nutritional Information

Amount per serving
  • Calories: 331
  • Calories from fat: 42%
  • Fat: 15.5g
  • Saturated fat: 3.5g
  • Protein: 28.3g
  • Carbohydrate: 17.3g
  • Fiber: 1g
  • Cholesterol: 80mg
  • Iron: 1.5mg
  • Sodium: 337mg
  • Calcium: 38mg

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. 1. Combine cornmeal and garlic in a shallow dish.
  2. 2. Brush fillets with milk; sprinkle with seasoning. Dredge fillets in cornmeal mixture, pressing gently to coat.
  3. 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. 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.
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