Catfish
Here’s what’s for dinner, straight out of Cooking Light.
Bayou Catfish Fillets
2 tablespoons white cornmeal
1 1/2 teaspoons seasoned salt
1 1/2 teaspoons dried oregano
1 teaspoon garlic powder
1 teaspoon onion powder
3/4 teaspoon ground red pepper
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
1/4 teaspoon black pepper
6 (6-ounce) catfish fillets
Cooking spray
6 lemon wedges (optional)
Preheat broiler.
Combine first 9 ingredients in a zip-top plastic bag. Add 1 catfish fillet. Seal bag, and shake well. Remove fillet from bag, and place on a broiler pan coated with cooking spray. Repeat procedure with the remaining fillets and cornmeal mixture. Broil 6 inches from heat for 6 minutes. Carefully turn fillets over, and broil 6 minutes or until the fish flakes easily when tested with a fork. Serve with lemon wedges, if desired.
Yield: 6 servings (serving size: 1 fillet and 1 lemon wedge)
NUTRITION PER SERVING
CALORIES 247(48% from fat); FAT 13.2g(sat 3.1g,mono 6.1g,poly 2.8g); PROTEIN 27g; CHOLESTEROL 80mg; CALCIUM 27mg; SODIUM 474mg; FIBER 0.8g; IRON 1.3mg; CARBOHYDRATE 3.8g
