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Monday, February 24 2014

Cornmeal, bread crumbs, Parmesan cheese and herbs make the crispy coating for the fried fish in this Southern dinner recipe.


Servings: 2Recipe from 
Serving size: 3  ounces cooked fish
Prep Time: 15 mins
 
 
 
ingredients
 
  • 8    ounces   fresh or frozen catfish fillets, 1/2 to 3/4 inch thick
  • 1      egg white, lightly beaten
  • 1    tablespoon   water
  • 2    tablespoons   yellow cornmeal
  • 2    tablespoons   finely chopped poblano pepper
  • 1    tablespoon   fine dry bread crumbs
  • 1    tablespoon   grated Parmesan cheese
  • 1/8   teaspoon   salt
  • 2    tablespoons   all-purpose flour
  • 1    tablespoon   canola oil
  •     Lime wedges (optional)
 
directions
Thaw fish, if frozen. Cut into 2 serving-size pieces, if necessary. Set aside.
 
 
In a shallow dish combine egg white and water. In another shallow dish combine the cornmeal, chopped poblano pepper, bread crumbs, Parmesan cheese, and salt. Place flour in a third shallow dish. Dip each piece of fish in flour, then in egg mixture, then coat evenly with cornmeal mixture.
 
 
In a large skillet heat the oil over medium heat. Add the fish and fry for 4 to 5 minutes on each side or until golden brown and fish flakes easily with a fork.
 
 
If desired, serve with lime wedges.
 
 

 
nutrition information
Per Serving: cal. (kcal) 310, Fat, total (g) 16, chol. (mg) 55, sat. fat (g) 3, carb. (g) 19, Monosaturated fat (g) 9, Polyunsaturated fat (g) 4, fiber (g) 1, sugar (g) 1, pro. (g) 22, vit. A (IU) 146, vit. C (mg) 5, Thiamin (mg) 1, Riboflavin (mg) 0, Niacin (mg) 3, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 36, Cobalamin (Vit. B12) (µg) 3, sodium (mg) 296, Potassium (mg) 407, calcium (mg) 50, iron (mg) 1, Percent Daily Values are based on a 2,000 calorie 
Posted by: Send a Meal AT 10:04 am   |  Permalink   |  0 Comments  |  Email
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