Derek's Catfish Fry
Per ServingDerek's Catfish Fry |
||
|---|---|---|
| Makes: 8 | ||
| Calories | 212 | |
| Fat | 7 | g |
| Saturated Fat | 1.7 | g |
| Carbohydrate | 16 | g |
| Fiber | 1 | g |
| Sugars | 2 | g |
| Cholesterol | 58 | mg |
| Sodium | 277 | mg |
| Protein | 19 | g |
| Choices: Starch 1, Lean Meat 2, Fat 0.5 | ||
Ingredients
| 8 | 3.5-oz. catfish fillets | |
| 2 | cups | nonfat milk |
| 2 | cups | yellow cornmeal |
| 2 | tsp. | seasoned salt |
| 2 | tsp. | pepper |
| 1/2 | tsp. | onion powder |
| 1/2 | tsp. | garlic powder |
| Nonstick cooking spray |
Directions
- Place the catfish fillets in a single layer in a shallow dish. Cover with milk.
- Combine the cornmeal and the salt, pepper, onion powder, and garlic powder in a shallow dish.
- Remove the catfish fillets from the milk, allowing excess to drip off. Dredge the catfish fillets in the cornmeal mixture, shaking off excess.
- To oven-fry the fish, lightly spray each fillet with nonstick cooking spray. Bake at 400°F for 15 minutes.
