Not Your Momma's Fried Catfish
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 catfish fillets (4 oz. size)1/4 c. flour1/2 c. egg substitue (such as Eggbeaters) or 2 egg whites, slightly beaten1/2 c. yellow cornmeal2 Tbsp. cornstarch1 teaspoon basil1 tsp. garlic powder, divided1 tsp. lemon pepper, divided1 tsp. blackening seasoning, divided (recipe follows)1/4 tsp. paprikaCooking spray
Preheat oven to 400 degrees. Line a 9 x 13 in. cookie sheet with aluminum foil and lightly spray 3 times with cooking spray. Set aside. Add 2 Tbsp. cornstarch and 1 tsp. basil to cornmeal, set aside.
Place flour in a 8 or 9 in. pie pan. Dredge the fish fillets in flour, covering both sides. Pour egg substitute into a second pie pan. Dip each fillet in egg substitute. Sprinkle each side of fillet with 1/8 tsp. garlic powder, 1/8 tsp. lemon pepper, and 1/8 tsp. blackening seasoning. Put fillets in cornmeal mixture thoroughly coating both sides. Place fish fillets on prepared cookie sheet. Lightly spray fish fillets with cooking spray. Sprinkle paprika on fish fillets. Bake on bottom rack of the oven for 25 minutes. Reduce oven temperature to 350 degrees. Turn fish fillets over and continue to bake for 5 minutes.
Makes 4 (4 oz.) servings.
Blackening seasoning:
2 tsp. paprika
4 tsp. dried leaf thyme
2 tsp. onion powder
2 tsp. garlic powder
1 Tbsp. Splenda
2 tsp. salt
2 tsp. black pepper
1 tsp. ground cayenne pepper
1 tsp. dried leaf oregano
Mix all ingredients together. Place in a jar and store in a cool, dark place. Shake jar well before each use.
Number of Servings: 4
Recipe submitted by SparkPeople user TXPJH1A.
Place flour in a 8 or 9 in. pie pan. Dredge the fish fillets in flour, covering both sides. Pour egg substitute into a second pie pan. Dip each fillet in egg substitute. Sprinkle each side of fillet with 1/8 tsp. garlic powder, 1/8 tsp. lemon pepper, and 1/8 tsp. blackening seasoning. Put fillets in cornmeal mixture thoroughly coating both sides. Place fish fillets on prepared cookie sheet. Lightly spray fish fillets with cooking spray. Sprinkle paprika on fish fillets. Bake on bottom rack of the oven for 25 minutes. Reduce oven temperature to 350 degrees. Turn fish fillets over and continue to bake for 5 minutes.
Makes 4 (4 oz.) servings.
Blackening seasoning:
2 tsp. paprika
4 tsp. dried leaf thyme
2 tsp. onion powder
2 tsp. garlic powder
1 Tbsp. Splenda
2 tsp. salt
2 tsp. black pepper
1 tsp. ground cayenne pepper
1 tsp. dried leaf oregano
Mix all ingredients together. Place in a jar and store in a cool, dark place. Shake jar well before each use.
Number of Servings: 4
Recipe submitted by SparkPeople user TXPJH1A.
Nutritional Info Amount Per Serving
- Calories: 327.0
- Total Fat: 13.0 g
- Cholesterol: 91.0 mg
- Sodium: 226.0 mg
- Total Carbs: 18.3 g
- Dietary Fiber: 1.4 g
- Protein: 32.4 g
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