Catfish Po'Boy Subs
- Number of Servings: 2
Ingredients
For the "Fried" Fish:1 large catfish fillet, 6-8 oz *2 tsp Old Bay seasoning1/4 cup cornmeal (finely ground)2 tbsp flourFor the Dressing:1/4 cup chopped red onions1 tbsp light mayo1 tsp. malt vinegarFor the Sandwiches:2 Light Whole Wheat Hamburger Buns OR Arnold Sandwich Thins1/2-1 cup lettuce, shredded4-6 slices ripe tomatoes*It's not as authentic, but you can use Tilapia instead of Catfish and save 50 calories per serving
1.) Preheat the oven to 375* F. Spray a metal cooling rack (oven save) with cooking spray, and arrange on top of a foil-line baking sheet.
2.) Cut the fish fillet into two halves that will (roughly) fit inside of the buns
3.) Mix the cornmeal, flour, and Old Bay together in a pie pan. Press the fish into the cornmeal mixture to thoroughly coat. (There will be some mixture left, which is fine, it will not significantly effect the calorie counts)
4.) Place the dredged fish fillets on the cooling rack-cookie sheet rig, and pop into the oven for 12-15 minutes. **Using the cooling rack on top of the sheet is crucial for getting an all-over crispy crust**
5.) While the fish is baking, prepare the dressing. Add the chopped onion to the mayo in a small bowl and mix. Drizzle in the malt vinegar while stirring. If you want to add a little kick, add 1 tsp chili powder, a couple of shots of Tobasco sauce, or a little chopped jalapeno (for the very brave).
6.) Mix the dressing with the shredded lettuce, and arrange of the bottom half of the hamburger buns. Put the tomato slices on top. (While mixing the lettuce and dressing might seem messier, this actually keeps the dressing from oozing out of the sandwich, and prevents the moisture from the vinegar and tomato slices making the bun soggy. Yay!)
7.) Finish the sandwiches with the piping hot catfish and the top half of the buns!
Serve with sweet potato oven fries or Hungry Girl's Onion Rings and your favorite green vegetable!
Number of Servings: 2
Recipe submitted by SparkPeople user BTVMADS.
2.) Cut the fish fillet into two halves that will (roughly) fit inside of the buns
3.) Mix the cornmeal, flour, and Old Bay together in a pie pan. Press the fish into the cornmeal mixture to thoroughly coat. (There will be some mixture left, which is fine, it will not significantly effect the calorie counts)
4.) Place the dredged fish fillets on the cooling rack-cookie sheet rig, and pop into the oven for 12-15 minutes. **Using the cooling rack on top of the sheet is crucial for getting an all-over crispy crust**
5.) While the fish is baking, prepare the dressing. Add the chopped onion to the mayo in a small bowl and mix. Drizzle in the malt vinegar while stirring. If you want to add a little kick, add 1 tsp chili powder, a couple of shots of Tobasco sauce, or a little chopped jalapeno (for the very brave).
6.) Mix the dressing with the shredded lettuce, and arrange of the bottom half of the hamburger buns. Put the tomato slices on top. (While mixing the lettuce and dressing might seem messier, this actually keeps the dressing from oozing out of the sandwich, and prevents the moisture from the vinegar and tomato slices making the bun soggy. Yay!)
7.) Finish the sandwiches with the piping hot catfish and the top half of the buns!
Serve with sweet potato oven fries or Hungry Girl's Onion Rings and your favorite green vegetable!
Number of Servings: 2
Recipe submitted by SparkPeople user BTVMADS.
Nutritional Info Amount Per Serving
- Calories: 318.8
- Total Fat: 11.7 g
- Cholesterol: 66.1 mg
- Sodium: 377.2 mg
- Total Carbs: 32.1 g
- Dietary Fiber: 5.8 g
- Protein: 24.9 g