Healthy Southern-Style Skillet Breaded Catfish Recipe

Southern Breaded Catfish

YIELD Makes 4 servings

Southern cooks have traditionally breaded and deep-fried catfish. This new version retains the crunchy, flavorful coating but browns the fillet in a skillet to significantly reduce the amount of fat in the dish.

INGREDIENTS

1/3 cup pecan halves, finely chopped 1/4 cup cornmeal 2 tablespoons all-purpose flour 1 teaspoon paprika 1/4 teaspoon ground red pepper 2 egg whites 4 catfish fillets (about 1 pound) Nonstick cooking spray 2 cups hot cooked rice

PREPARATION:

1. Combine pecans, cornmeal, flour, paprika and ground red pepper in shallow bowl.
2. Beat egg whites in small bowl with wire whisk until foamy. Dip catfish fillets in pecan mixture, then in egg whites and again in any remaining pecan mixture. Place fillets on plate; cover and refrigerate at least 15 minutes.
3. Spray large nonstick skillet with cooking spray; heat over medium-high heat. Place catfish fillets in single layer in skillet.
4. Cook fillets 2 minutes per side or until golden brown and fillets flake easily when tested with fork. Serve over rice. Serve with vegetables and garnish, if desired.

This recipe appears in: Southern NUTRITIONAL INFORMATION: Serving Size: 1 fillet with 1/2 cup cooked white rice (without vegetables and garnish) Sodium 76 mg Protein 22 g Fiber 2 g Carbohydrate 33 g Cholesterol 65 mg Saturated Fat 1 g Total Fat 8 g Calories from Fat 25 % Calories 297 DIETARY EXCHANGE: Meat 2-1/2 Starch 2