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Nutrition Facts
Nutrition facts per serving:
- Calories 310
- Protein(gm)22
- Carbohydrate(gm)19
- Fat, total(gm)16
- Cholesterol(mg)55
- Saturated fat(gm)3
- Monosaturated fat(gm)9
- Polyunsaturated fat(gm)4
- Dietary Fiber, total(gm)1
- Sugar, total(gm)1
- Vitamin A(IU)146
- Vitamin C(mg)5
- Thiamin(mg)1
- Riboflavin(mg)0
- Niacin(mg)3
- Pyridoxine (Vit. B6)(mg)0
- Folate(µg)36
- Cobalamin (Vit. B12)(µg)3
- Sodium(mg)296
- Potassium(mg)407
- Calcium(DV %)50
- Iron(DV %)1
Sizzling Catfish
Cook: 8 mins
Ingredients
- 8 ounces fresh or frozen catfish fillets, 1/2 to 3/4 inch thick
- 1 egg white, lightly beaten
- 1 tablespoon water
- 2 tablespoons yellow cornmeal
- 2 tablespoons finely chopped poblano pepper
- 1 tablespoon fine dry bread crumbs
- 1 tablespoon grated Parmesan cheese
- 1/8 teaspoon salt
- 2 tablespoons all-purpose flour
- 1 tablespoon canola oil
- Lime wedges (optional)
Directions
Thaw fish, if frozen. Cut into 2 serving-size pieces, if necessary. Set aside.
In a shallow dish combine egg white and water. In another shallow dish combine the cornmeal, chopped poblano pepper, bread crumbs, Parmesan cheese, and salt. Place flour in a third shallow dish. Dip each piece of fish in flour, then in egg mixture, then coat evenly with cornmeal mixture.
In a large skillet heat the oil over medium heat. Add the fish and fry for 4 to 5 minutes on each side or until golden brown and fish flakes easily with a fork.
If desired, serve with lime wedges.
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