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Fried Catfish


Yield

Makes 4 servings

Ingredients

Tomato Salsa
1 pound catfish fillets (about 4 fillets)
1/3 cup all-purpose flour
1/3 cup nonfat buttermilk
1/3 cup yellow cornmeal
1/3 cup dehydrated potato flakes
1 teaspoon Mexican seasoning
1/4 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons olive oil, divided

Preparation

  1. Prepare Tomato Salsa. Set aside.
  2. Rinse fillets and pat dry with paper towels. Place flour on medium plate. Pour buttermilk into small bowl. Combine cornmeal, potatoes, Mexican seasoning, salt and pepper on small plate. Coat fillets with flour, shaking off excess. Dip fillets in buttermilk, then into cornmeal mixture.
  3. Heat 1 tablespoon oil in large nonstick skillet over medium-high heat. Place fillets in skillet. Cook 3 to 4 minutes on one side until golden; remove to platter. Add remaining tablespoon oil to skillet. Return fillets to skillet to cook remaining side. Cook fillets until flake easily when tested with fork. Remove to serving platter. Serve with Tomato Salsa.

Tip

An easy way to determine the length of time to cook fish is to measure it at the thickest part, then cook it 8 to 10 minutes to the inch.

Nutritional Information

Fiber 2 g
Carbohydrate 15 g
Cholesterol 33 mg
Saturated Fat 1 g
Total Fat 5 g
Calories from Fat 31 %
Calories 147
Protein 10 g
Sodium 118 mg

Dietary Exchange

Meat 1-1/2
Vegetable 1
Starch 1/2

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