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Nutrition facts per serving:

  • Servings Per Recipe 2 servings (about 3 ounces cooked fish)
  • Calories 310
  • Total Fat (g) 16
  • Saturated Fat (g) 3
  • Monounsaturated Fat (g) 9
  • Polyunsaturated Fat (g) 4
  • Cholesterol (mg) 55
  • Sodium (mg) 296
  • Carbohydrate (g) 19
  • Total Sugar (g) 1
  • Fiber (g) 1
  • Protein (g) 22
  • Vitamin C (DV%) 9
  • Calcium (DV%) 5
  • Iron (DV%) 8
*Percent Daily Values are base on a 2,000 calorie diet
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Sizzling Catfish

Makes: 2 servings (about 3 ounces cooked fish)
Prep: 15 minutes
Cook: 8 minutes
 

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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.

Sizzling Catfish


 
 
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