Seasoned Pan-Fried Catfish Recipe - Cooking Index
Seasoned Pan-Fried Catfish Recipe - Cooking Index
| 1/2 cup | 118ml | Instant potato flakes |
| 1/2 teaspoon | 2.5ml | Seasoned salt |
| 1/8 teaspoon | 0.6ml | Freshly-ground black pepper |
| 1 lb | 454g / 16oz | Catfish fillets |
| 1 | Egg - beaten | |
| Butter-flavored cooking spray - as needed |
In a shallow dish, combine potato flakes, seasoned salt, and pepper. Dip catfish fillets in beaten egg, then coat well with seasoned potato mixture.
Place in a large nonstick skillet coated generously with cooking spray, and cook over medium heat until fillets are golden, about 10 minutes.
Spray remaining uncooked side of fillets with cooking spray, turn over, and continue cooking until golden and fish flakes easily with a fork (about 10 more minutes). Turn only once during cooking.
This recipe yields 4 servings. Serving size: 4 ounces.
Exchanges Per Serving: 4 Very Lean Meat, 1/2 Starch.
Nutrition Facts: Calories 165; Calories from Fat 45; Total Fat 5g; Saturated Fat 1g; Cholesterol 158mg; Sodium 233mg; Carbohydrate 7g; Dietary Fiber <1g; Sugars 0g; Protein 23g.
Source:
American Diabetes Association at http://www.diabetes.org
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