m (Robot: Changing Category:Ethnic Catfish Recipes) |
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== Description == |
== Description == |
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− | Contributed by [http://Groups.Yahoo.Com/Group/Catsrecipes/ |
+ | Contributed by [http://Groups.Yahoo.Com/Group/Catsrecipes/ Catsrecipes Y-Group] |
− | * Serving Size |
+ | * Serving Size : 4 |
== Ingredients == |
== Ingredients == |
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− | * 1 pound |
+ | * 1 pound [[catfish]] '''or''' [[trout]] '''or''' other medium-fat fish fillets, about ¾ inch thick |
− | * ¼ cup |
+ | * ¼ cup [[buttermilk]] '''or''' [[non-fat milk]] |
* 1 [[egg white]], slightly beaten |
* 1 [[egg white]], slightly beaten |
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* ⅓ cup yellow [[cornmeal]] |
* ⅓ cup yellow [[cornmeal]] |
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== Directions == |
== Directions == |
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− | # Move oven rack to position slightly above middle of oven. Heat oven to 500°F. |
+ | # Move oven rack to position slightly above middle of oven. Heat oven to 500 °F. |
# Remove and discard skin from fish. . |
# Remove and discard skin from fish. . |
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# Cut fish into 2 x 1½-inch pieces. |
# Cut fish into 2 x 1½-inch pieces. |
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− | # Mix [[buttermilk]] and [[egg white]] with fork. |
+ | # Mix [[buttermilk]] and [[egg white]] with fork. |
− | # Mix [[cornmeal]], [[ |
+ | # Mix [[cornmeal]], [[breadcrumbs]] and Cajun Creole seasoning. |
− | # Dip fish into [[buttermilk]] mixture, then coat with cornmeal mixture. |
+ | # Dip fish into [[buttermilk]] mixture, then coat with cornmeal mixture. |
# Place in ungreased rectangular pan, 13x9x2 inches. |
# Place in ungreased rectangular pan, 13x9x2 inches. |
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# Lightly spray [[cooking spray]] on fish. |
# Lightly spray [[cooking spray]] on fish. |
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* 198 Calories; 4g Fat (19.0% Calories from fat); 22g Protein; 17g Carbohydrate; |
* 198 Calories; 4g Fat (19.0% Calories from fat); 22g Protein; 17g Carbohydrate; |
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* 1g Dietary fiber; 66 mg Cholesterol; 210 mg Sodium. |
* 1g Dietary fiber; 66 mg Cholesterol; 210 mg Sodium. |
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− | * Exchanges: 1 |
+ | * Exchanges: 1 grain (starch); 2½ lean meat; 0 [[non-fat milk]]; 0 Fat; 0 Other Carbohydrates. |
⚫ | |||
[[Category:Cathy's Recipes]] |
[[Category:Cathy's Recipes]] |
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+ | [[Category:Fried catfish Recipes]] |
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[[Category:Non-fat milk Recipes]] |
[[Category:Non-fat milk Recipes]] |
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[[Category:Trout Recipes]] |
[[Category:Trout Recipes]] |
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Latest revision as of 13:26, 21 March 2011
Description
Contributed by Catsrecipes Y-Group
- Serving Size : 4
Ingredients
- 1 pound catfish or trout or other medium-fat fish fillets, about ¾ inch thick
- ¼ cup buttermilk or non-fat milk
- 1 egg white, slightly beaten
- ⅓ cup yellow cornmeal
- ⅓ cup dry bread crumbs
- 1 teaspoon Cajun Creole seasoning
- butter-flavored cooking spray
- lemon wedges, if desired
Directions
- Move oven rack to position slightly above middle of oven. Heat oven to 500 °F.
- Remove and discard skin from fish. .
- Cut fish into 2 x 1½-inch pieces.
- Mix buttermilk and egg white with fork.
- Mix cornmeal, breadcrumbs and Cajun Creole seasoning.
- Dip fish into buttermilk mixture, then coat with cornmeal mixture.
- Place in ungreased rectangular pan, 13x9x2 inches.
- Lightly spray cooking spray on fish.
- Bake uncovered about 10 minutes or until fish flakes easily with fork.
- Serve with lemon wedges.
Nutritional information
Per Serving (excluding unknown items):
- 198 Calories; 4g Fat (19.0% Calories from fat); 22g Protein; 17g Carbohydrate;
- 1g Dietary fiber; 66 mg Cholesterol; 210 mg Sodium.
- Exchanges: 1 grain (starch); 2½ lean meat; 0 non-fat milk; 0 Fat; 0 Other Carbohydrates.