Cornmeal-Crusted "Fried" Catfish
with Homemade Tartar Sauce
While this is a must healthier way to eat "fried" catfish, it just doesn't have the same crunchy taste as fried. If I really
wanted to eat healthy catfish, I might fix this again. It is good, and the tartar sauce is good also.
INGREDIENTS:
Put cornmeal in flat dish
Add flour
Add Old Bay
Add Thyme
Mix Well
Cut Catfish in half
Put Milk in flat dish
Dip Fish in milk-both sides
Dip in cornmeal
Put on baking sheet
Bake for 12-14 minutes
Mix mayonnaise
yogurt
onion
pickle relish
and sugar
Mix well
Remove fish from oven
Top fish with tartar sauce
RECIPE:
Cornmeal Crusted Fish
6 tablespoons cornmeal
3 tablespoons all purpose flour
3/4 teaspoon Old Bay seasoning
(I used 1/2 teaspoon)
1/4 teaspoon dried thyme
1/8 teaspoon red pepper flakes
(I used 1/16 teaspoon)
1/4 cup low fat milk
11/4 pounds ctfish fillets,
cut into 4 pieces
Homemade Tartar Sauce
3 tablespoons light mayonaise
3 tablespoons nonfat plain yogurt
1 tablespoon finely minced onion
1 teaspoon sweet or dill pickle relish
(I used dill pickle relish)
1 teaspoon granulated sugar
DIRECTIONS:
Preheat oven to 450 degrees
Spray a baking sheet with cooking spray
In shallow flat bowl, combine cornmeal, flour, Old Bay, thyme and red pepper flakes
Dip fish pieces in milk and roll in crumb mixture pressing to coat. Place fish on a baking sheet and cook for 12 to 14 minutes, turning once halfway through, or until fish is golden brown and flakes easily when tested with a fork.
While fish is cooking, combine mayonnaise, yogurt, onion, relish, and sugar. Serve fish with tartar sauce.
NUTRITION INFORMATION PER SERVING (1/4 RECIPE)
Calories 255/Carbohydrate 18g (Sugars 4g)/Total FAt 8g(Sat Fat 2g/Protein 26g/Fiber 2g/Cholesterol 75mg/Sodium 320mg/Food Exchanges 4 lean meat, 1 Starch, 1 Fat/Carbohydrate Choices 1/Weight Watchers Point Comparison 5
I put this with peas and the
Warm Spinach Salad with Olive Oil and Garlic
(Review is up for salad)
ENJOY!
Lenetta
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