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Crispy Broiled Catfish Fillets

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  • Prep 20 min
  • Total 30 min
  • Servings 4
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Sneak a bit of the South into your supper plans--without a lot of fat--with this quick way to serve sweet catfish, coated with crunchy seasoned cornmeal.
By Betty Crocker Kitchens
Updated May 13, 2010
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Ingredients

  • 1 egg
  • 1/4 cup milk
  • 1/3 cup yellow cornmeal
  • 1 1/2 teaspoons grated lemon peel
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried thyme leaves
  • 1/2 teaspoon pepper
  • 1 lb. catfish fillets
  • 1/2 cup tartar sauce, if desired

Steps

  • 1
    Spray shallow baking pan with nonstick cooking spray. Beat egg in shallow dish or pie pan until foamy. Add milk; mix well. In another shallow dish, combine cornmeal, lemon peel, salt, thyme and pepper; mix well.
  • 2
    Dip catfish fillets in egg mixture; dip in cornmeal mixture to coat. Arrange fish in sprayed pan.
  • 3
    Broil 4 to 6 inches from heat for 8 to 10 minutes or until fish flakes easily with fork, turning once. Serve tartar sauce with fish.

Tips from the Betty Crocker Kitchens

  • tip 1
    Catfish, so named because it has whiskers like a cat, is found in freshwater rivers, lakes and ponds and in salt water. As its sweet, mild flesh has gained popularity, more and more catfish is being produced in ponds on fish farms, a process called aquaculture.
  • tip 2
    Cod or orange roughy would work very well in place of catfish.
  • tip 3
    Drizzle broiled catfish with fresh lemon juice in place of high-fat tarter sauce.

Nutrition

225 Calories, 9g Total Fat, 26g Protein, 10g Total Carbohydrate, 2g Sugars

Nutrition Facts

Serving Size: 1/4 of Recipe
Calories
225
Calories from Fat
80
Total Fat
9g
14%
Saturated Fat
2g
10%
Cholesterol
140mg
47%
Sodium
380mg
16%
Total Carbohydrate
10g
3%
Dietary Fiber
0g
0%
Sugars
2g
Protein
26g
% Daily Value*:
Vitamin A
2%
2%
Vitamin C
2%
2%
Calcium
8%
8%
Iron
14%
14%
Exchanges:
1/2 Starch; 3 1/2 Lean Meat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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