Cornmeal-Crusted Cajun Catfish
Total Time: 20 Minutes
Serves: 4
Ingredients
1/4 cup nonfat buttermilk
2 teaspoons Dijon mustard
1/2 cup cornmeal
1 teaspoon salt substitute
1 teaspoon paprika
1 teaspoon onion powder
3/4 teaspoon minced garlic
1/2 teaspoon dried thyme
1/2 teaspoon cayenne pepper
1/2 teaspoon freshly ground pepper
4 catfish fillets, (1 1/2 pounds)
4 lemon wedges
Preparation
Preheat broiler. Lightly oil a wire rack large enough to hold fish in a single layer. Place the rack on a baking sheet.
Whisk buttermilk and mustard in a medium bowl until smooth. Combine cornmeal, salt and paprika, onion powder, garlic powder, thyme, cayenne pepper and black pepper in a shallow dish. Dip each fillet in the buttermilk mixture, turning to coat. Transfer to the cornmeal mixture, turning to coat completely. Place the fillets on the prepared rack; they should not touch.
Broil 4 inches from the heat source until the fish is opaque in the center, about 3 minutes per side. Serve hot with lemon wedges.
Nutrition
Per serving:
244 calories;
8 g fat (3 g sat, 5 g mono);
67 mg cholesterol
10 g carbohydrates;
0 g added sugars;
33 g protein;
1 g fiber;
346 mg sodium;
452 mg potassium.
Total Time: 20 Minutes
Serves: 4
Ingredients
1/4 cup nonfat buttermilk
2 teaspoons Dijon mustard
1/2 cup cornmeal
1 teaspoon salt substitute
1 teaspoon paprika
1 teaspoon onion powder
3/4 teaspoon minced garlic
1/2 teaspoon dried thyme
1/2 teaspoon cayenne pepper
1/2 teaspoon freshly ground pepper
4 catfish fillets, (1 1/2 pounds)
4 lemon wedges
Preparation
Preheat broiler. Lightly oil a wire rack large enough to hold fish in a single layer. Place the rack on a baking sheet.
Whisk buttermilk and mustard in a medium bowl until smooth. Combine cornmeal, salt and paprika, onion powder, garlic powder, thyme, cayenne pepper and black pepper in a shallow dish. Dip each fillet in the buttermilk mixture, turning to coat. Transfer to the cornmeal mixture, turning to coat completely. Place the fillets on the prepared rack; they should not touch.
Broil 4 inches from the heat source until the fish is opaque in the center, about 3 minutes per side. Serve hot with lemon wedges.
Nutrition
Per serving:
244 calories;
8 g fat (3 g sat, 5 g mono);
67 mg cholesterol
10 g carbohydrates;
0 g added sugars;
33 g protein;
1 g fiber;
346 mg sodium;
452 mg potassium.
