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Crispy Pan-Fried Catfish

Prep time 10 mins
Cook time 3 mins
Yield 4 servings
A fish's texture determines how it should be prepared. Dense, sturdy fish, such as amberjack, can be cooked almost any way, while softer-textured fish, such as catfish and red snapper, should be baked or sautéed--they tend to fall apart when grilled or steamed.

Ingredients

  • 1 large 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
  • Cooking spray
  • 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. Dredge fillets in flour; dip in egg white mixture, and dredge in cornmeal mixture.

  2. Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot. Add fillets, and cook 3 minutes on each side or until fish flakes easily when tested with a fork. Transfer to a serving platter; garnish with lemon wedges, if desired.

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