Derek’s Catfish Fry
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
preparation
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.
nutrition
Servings 8
Serving Size 3 oz.
Starch Exchanges 1
Lean Meat Exchanges 2
Fat Exchanges 0.5
Amount Per Serving
Calories 212
Calories From Fat 67
Total Fat 7 g (Saturated Fat 1.7 g)
Cholesterol 58 mg
Sodium 277 mg
Carbohydrate 16 g (Dietary Fiber 1 g, Sugars 2 g)
Protein 19 G
