So Good Panfried Catfish (Makeover)

From Betty's Soul Food Collection... Purr-fect for catfish or any mild-flavored fish, this dish goes from pan to kitchen table in 20 minutes flat—with a spicy cornmeal breading that’s sure to heat up dinner hour!

  • Prep Time 20 min
  • Total Time 20 min
  • Servings 6

Ingredients

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.

Expert Tips

Mild-flavored fish varieties include cod, perch and catfish.

You can use a well-seasoned cast-iron skillet to cook the fish.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
250
(
Calories from Fat
100),
% Daily Value
Total Fat
11g
11%
(Saturated Fat
2g,
2%
Trans Fat
0g
0%
),
Cholesterol
120mg
120%;
Sodium
330mg
330%;
Total Carbohydrate
12g
12%
(Dietary Fiber
1g
1%
  Sugars
0g
0%
),
Protein
25g
25%
;
% Daily Value*:
Vitamin A
10%;
Vitamin C
6%;
Calcium
6%;
Iron
15%;
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.