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Crispy Pan-Fried Catfish

Yield 4 servings.

Ingredients

  • 1 egg white, lightly beaten
  • 1 tablespoon water
  • 1/4 cup yellow cornmeal
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon chopped fresh thyme
  • 1/4 teaspoon pepper
  • 4 (4-ounce) farm-raised catfish fillets
  • 3 tablespoons all-purpose flour
  • Vegetable cooking spray
  • Chopped fresh thyme (optional)
  • Lemon wedges (optional)

Nutrition Information

  • calories 202
  • caloriesfromfat 27 %
  • fat 6 g
  • satfat 1.6 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 23.9 g
  • carbohydrate 11.5 g
  • fiber 0.0 g
  • cholesterol 68 mg
  • iron 0.0 mg
  • sodium 132 mg
  • calcium 0.0 mg

How to Make It

  1. Combine egg white and water; stir well, and set aside. Combine cornmeal and next 3 ingredients; set aside. Dredge fillets in flour; dip in egg white mixture, and dredge in cornmeal mixture.

  2. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add fillets; cook 3 minutes on each side or until fish flakes easily when tested with a fork. If desired, sprinkle with chopped fresh thyme and lemon wedges.

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