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    Diabetic-Pan-Fried Catfish


    Source of Recipe


    ma
    Diabetic-Pan-Fried Catfish

    1/2 cup yellow cornmeal
    1 teaspoon paprika
    1/2 teaspoon pepper
    1/4 teaspoon salt
    1/4 teaspoon onion powder
    1/4 teaspoon ground celery seeds
    1/4 teaspoon dry mustard
    4 (6-ounce) farm-raised catfish fillets
    1/4 cup fat-free milk
    1 tablespoon vegetable oil

    Combine first 7 ingredients. Dip fish in milk; dredge in cornmeal mixture.

    Heat oil in a nonstick skillet over medium-high heat. Add fish; cook 3
    minutes on each side or until fish flakes easily when tested with a fork.

    Serve immediately. Yield: 4 servings (serving size: 1 fillet).

    Per Serving:
    Calories 332 Fat 16.9g (sat 3.6g) Protein 28.6g Carbohydrate 14.8g Fiber
    1.6g Cholesterol 80mg Sodium 243mg
    Exchanges: 1 Starch, 4 Very Lean Meat, 1/2 Fat

 

 

 

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