Cornmeal-crusted Catfish Fillets

For the fish: 1-1/4 pounds catfish or black fish fillets 1 whole egg well beaten 3 tablespoons cornstarch Salt and freshly ground pepper, to taste
 * Cornmeal-Crusted Catfish Fillets*

For the crust mixture: 1/2 cup yellow or white cornmeal 1 to 2 teaspoons chili powder or Cajun seasoning to taste 1 teaspoon garlic powder

1 teaspoon onion powder 1/2 teaspoon light salt, or to taste Nonfat or canola oil cooking spray

Garnishes: Your favorite salsa Light or non-fat sour cream

1. Preheat the grill. If you have a grill with a variable temperature control, set it to medium-high (1 or 2 steps below high) or to about 350 to 400 degrees.

2. Cut the fish into 4 equal pieces and place in a shallow dish or pie plate. In a small bowl, whisk the egg, cornstarch, salt and pepper until the cornstarch is dissolved. Pour the mixture over the fish. Turn the pieces so that both sides of the fish are coated with the egg mixture. Use immediately, or cover tightly and refrigerate 20 minutes, or up to 1 hour.

3. In a shallow dish use a fork to mix the cornmeal, Cajun seasoning or chili powder, garlic and onion powders and salt, and place the dish near the grill.

4. Dip each catfish fillet into the coating mixture so all sides are covered and place on a large plate. Spray each fillet lightly on both sides with cooking spray. Place fish on the grill and grill 6 to 7 minutes total on a 2-sided contact grill, or 12 to 14 minutes total (6 to 7 minutes on each side) on a hibachi, a combination grill or an infusion grill. To test for doneness: Check to make sure the fish is opaque in the center, flaky when pricked with the tip of a knife, and that the interior temperature reaches 135 to 140 degrees on an instant-read thermometer. Top each fillet with a dollop of salsa and sour cream or serve it on the side.

Makes 4 servings.

Contributed by:

 * Catsrecipes Y-Group