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Diabetes Forecast

The Healthy Living Magazine

Derek's Catfish Fry

Per Serving

Derek'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

  1. Place the catfish fillets in a single layer in a shallow dish. Cover with milk.
  2. Combine the cornmeal and the salt, pepper, onion powder, and garlic powder in a shallow dish.
  3. Remove the catfish fillets from the milk, allowing excess to drip off. Dredge the catfish fillets in the cornmeal mixture, shaking off excess.
  4. To oven-fry the fish, lightly spray each fillet with nonstick cooking spray. Bake at 400°F for 15 minutes.
 
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