Southern Breaded Catfish
Southern cooks have traditionally breaded and deep-fried catfish. This new version retains the crunchy, flavorful coating but browns the fillet in a skillet to significantly reduce the amount of fat in the dish.
Makes 4 servings
|1/3||cup pecan halves, finely chopped|
|2||tablespoons all-purpose flour|
|1/4||teaspoon ground red pepper|
|4||catfish fillets (about 1 pound)|
|Nonstick cooking spray|
|2||cups hot cooked rice|
- Combine pecans, cornmeal, flour, paprika and ground red pepper in shallow bowl.
- Beat egg whites in small bowl with wire whisk until foamy. Dip catfish fillets in pecan mixture, then in egg whites and again in any remaining pecan mixture. Place fillets on plate; cover and refrigerate at least 15 minutes.
- Spray large nonstick skillet with cooking spray; heat over medium-high heat. Place catfish fillets in single layer in skillet.
- Cook fillets 2 minutes per side or until golden brown and fillets flake easily when tested with fork. Serve over rice. Serve with vegetables and garnish, if desired.
|Serving Size:||1 fillet with 1/2 cup cooked white rice (without vegetables and garnish)|
|Saturated Fat||1 g|
|Total Fat||8 g|
|Calories from Fat||25 %|
Check out more recipes for Southern