Sunday, March 11, 2012

Cornmeal- Coated Catfish (or other fish)

This is a fabulous fish recipe.  It meets my family taste test (3/4 loved it - Jon hates fish so he really should not count), my easy requirement and meets our healthy requirements.   What I really love about this recipe is that I always have all the ingredients on hand. Next time I make it I will take picture and add it here. 

Cornmeal-Coated Catfish
Serves 4

  • 1/4 cup cornmeal (I used whole grain cornmeal)
  • 2 tbsp  plain dried whole wheat crumbs
  • 1/2 tsp dried oregano
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 2 egg whites
  • 1 tbsp water
  • 6 drops hot pepper sauce or to taste
  • 4 (1/4 lb) catfish fillets (we have done both talipia, flounder and cod)
  • 2 tsp canola oil (I used olive oil)
  • lemon wedges

  1. Mix together cornmeal, bread crumbs, oregano, salt and black pepper on sheet of wax paper.  Beat together egg whites, water, and pepper sause in a pie plate.
  2. Dip fish fillets, one at a time, in egge white mixture.  Coat each fillet with cornmeal mixture shaking off excess.
  3. Heat oil in large nonstick skillet over medium-high heat.  Cook fish in batches, if needed, until just opaque throughout, about 3 minutes per side.  Serve with lemon wedges. 

Recipe from:  Best Darn Food Ever, Weight Watchers
Weight Watchers:  5 pp+

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