| 1 | egg |
| 1/2 | teaspoon hot pepper sauce |
| 1/2 | cup cornmeal |
| 2 | teaspoons paprika |
| 1 | teaspoon black pepper |
| 1/2 | teaspoon salt |
| 1/2 | teaspoon onion powder |
| 1/2 | teaspoon seafood seasoning (from 6-oz container) |
| 1 1/2 | lb catfish or other mild-flavored fish fillets (about 3/4 inch thick), cut into 6 serving pieces |
| 1 | tablespoon olive or canola oil |
| Lemon wedges |
| 1. | In shallow dish, beat egg and hot pepper sauce until well mixed. In another shallow dish, stir cornmeal, paprika, pepper, salt, onion powder and seafood seasoning until blended. |
| 2. | Dip each piece of fish into egg mixture, then coat with cornmeal mixture. |
| 3. | In 12-inch nonstick skillet, heat oil over medium heat. Add fish; cook 4 to 8 minutes, turning once, until fish flakes easily with fork and is brown on both sides. Drain on paper towels. (To keep underside of fish crisp, immediately place fish on cooling rack until serving time.) Squeeze lemon juice over fish. |
| No change. |
|
| Mild-flavored fish varieties include cod, perch and catfish. |
|
| You can use a well-seasoned cast-iron skillet to cook the fish. |
Nutrition Information:
250 ( 100); 11g ( 2g, 0g); 120mg; 330mg; 12g ( 1g, 0g); 25g 10%; 6%; 6%; 15% 1 ; 0 ; 0 ; 3 1