A simple recipe for fried catfish with only 8 grams of carbs per serving!Ingredients
1/3 cup (48 g) stone-ground yellow cornmeal
1 teaspoon (5 ml) good-quality chili powder
1 teaspoon (5 ml) ground cumin
1/2 teaspoon (2.5 ml) ground coriander
1/2 teaspoon (2.5 ml) salt (optional)
1/4 teaspoon (1.25 ml) freshly ground pepper
4 catfish fillets, 5 ounces (150 g) each
olive oil cooking spray
2 teaspoons (10 ml) olive oil
Preheat oven to 400°F (200°C), Gas Mark 6. In a shallow bowl, combine cornmeal, chili powder, cumin, coriander, salt (if using), and pepper. Dredge catfish fillets in cornmeal mixture, shaking off any excess.
Lightly coat a large ovenproof skillet with cooking spray. Add olive oil and place over medium-high heat. Add the catfish and sauté for about 3 minutes per side, turning once, until catfish starts to brown.
Transfer skillet to the oven and bake for another 8 to 10 minutes, until fish flakes when tested with a fork. Serve at once.
- Per serving
- 191 calories (32% calories from fat)
- 24 g protein
- 7 g total fat (1.4 g saturated fat)
- 8 g carbohydrate
- 1 g dietary fiber
- 82 mg cholesterol
- 69 mg sodium
- Diabetic exchanges
- 3 lean protein
- 1/2 carbohydrate (bread/starch)