Fried Catfish from Healthy Diabetic Recipes

Fried Catfish Recipe

Recipe Ingredients:

1/3 cup stone-ground yellow cornmeal
1 tsp good-quality chili powder
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp salt, (optional)
1/4 tsp freshly-ground black pepper
4 catfish fillets - (5 oz ea)
Olive oil cooking spray, as needed
2 tsp olive oil

Recipe Instructions:

Preheat oven to 400 degrees. In a shallow bowl, combine cornmeal, chili powder, cumin, coriander, salt (if using), and pepper. Dredge catfish fillets in cornmeal mixture, shaking off any excess.

Lightly coat a large ovenproof skillet with cooking spray. Add olive oil and place over medium-high heat. Add the catfish and sauté for about 3 minutes per side, turning once, until catfish starts to brown.

Transfer skillet to the oven and bake for another 8 to 10 minutes, until fish flakes when tested with a fork. Serve at once.

This recipe yields 4 servings.

Exchanges Per Serving: 3 Lean Protein, 1/2 Carbohydrate (Bread/Starch).

Nutrition Facts: 191 calories (32% calories from fat), 24 g protein, 7 g total fat (1.4 g saturated fat), 8 g carbohydrate, 1 g dietary fiber, 82 mg cholesterol, 69 mg sodium.

Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"

Servings: 4

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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