Wednesday, March 16, 2011

Fried Cat Fish

Fried Cat Fish

    Flour, white, .5 cup 
    Catfish 1 lb (4 oz per serving)
    Canola Oil, 1 tbsp 
    Japanese Breadcrumbs - Panko (1 cup), .5 serving
    Pepper, red or cayenne, .5 tbsp (we like it spicy!)
    Pepper, black, .5 tbsp 
    Salt, 1 dash 
    Milk, nonfat .5 cup


    Mix 1/2 the flour ,panko, peppers (you can use Hot Shot in place of the separate peppers), and salt on a plate. Put 1/2 flour plain on another plate. Pour milk in small bowl. Cut fish filets into 2 oz portions. Roll fish in flour, then dunk fish in milk and then roll in flour/panko mixture. The three layers are what makes it crispy.Heat oil in pan over high (may need to turn down if your pan gets to hot) Place fish in pan. Turn over after about 2 minutes. Cook until fish is just opaque and flakes easily. We serve this with Alexia fries, and a salad.

    Number of Servings: 4
    • servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 245.2
    • Total Fat: 7.0 g
    • Cholesterol: 66.6 mg
    • Sodium: 120.6 mg
    • Total Carbs: 21.8 g
    • Dietary Fiber: 1.1 g
    • Protein: 22.3 g

    No comments:

    Post a Comment

    Comment here: