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Pan-Fried Catfish

Yield 4 servings (serving size: 1 fillet)

Ingredients

  • 1/2 cup yellow cornmeal
  • 1 teaspoon paprika
  • 1/2 teaspoon pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon ground celery seeds
  • 1/4 teaspoon dry mustard
  • 4 (6-ounce) farm-raised catfish fillets
  • 1/4 cup fat-free milk
  • 1 tablespoon vegetable oil

Nutrition Information

  • calories 332
  • caloriesfromfat 0.0 %
  • fat 16.9 g
  • satfat 3.6 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 28.6 g
  • carbohydrate 14.8 g
  • fiber 1.6 g
  • cholesterol 80 mg
  • iron 0.0 mg
  • sodium 243 mg
  • calcium 0.0 mg

How to Make It

  1. Combine first 7 ingredients. Dip fish in milk; dredge in cornmeal mixture.

  2. Heat oil in a nonstick skillet over medium-high heat. Add fish; cook 3 minutes on each side or until fish flakes easily when tested with a fork.

  3. Serve immediately.

  4. Tip: Serve with Baked Hush Puppies and Colorful Coleslaw.

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