Derek's Catfish Fry
Per ServingDerek's Catfish Fry |
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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.