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Randy Mayor Photo by: Randy Mayor

Ozark Catfish Sandwich with Warm Pan Slaw

Round out this down-home sandwich with garlic oven fries.

Cooking Light NOVEMBER 2006

  • Yield: 4 servings (serving size: 1 sandwich)

Ingredients

  • Cooking spray
  • 3 tablespoons yellow cornmeal
  • 3/4 teaspoon chopped fresh thyme
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon black pepper, divided
  • 1 pound catfish fillets, cut into 4 pieces
  • 3 cups cabbage-and-carrot coleslaw
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon fat-free mayonnaise
  • 4 crusty sandwich rolls, halved horizontally (about 2 ounces each)

Preparation

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Combine cornmeal, thyme, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a shallow dish, stirring well with a fork. Dredge fish in cornmeal mixture. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Transfer fish to a plate.

Add coleslaw to pan; cook 2 1/2 minutes or until slightly wilted. Remove from heat. Add remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, juice, and mayonnaise; toss to coat. Place 1 fish piece on each of 4 bottom halves of rolls; top each sandwich with about 1/3 cup slaw mixture. Place top halves of rolls on sandwiches. Serve immediately.

Nutritional Information

Amount per serving
  • Calories: 356
  • Calories from fat: 29%
  • Fat: 11.4g
  • Saturated fat: 2g
  • Monounsaturated fat: 4.1g
  • Polyunsaturated fat: 3.5g
  • Protein: 24.3g
  • Carbohydrate: 40g
  • Fiber: 3.6g
  • Cholesterol: 54mg
  • Iron: 3.1mg
  • Sodium: 655mg
  • Calcium: 78mg
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Ozark Catfish Sandwich with Warm Pan Slaw recipe

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