Number of Servings: 4
Serving Size: 4 oz
Ingredients
potato flakes, instant 1/2 cup
salt, seasoned 1/2 tsp pepper,
ground black 1/8 tsp
catfish fillets 1 lb
egg, beaten 1
cooking spray, butter-flavored
Preparation Instructions
1. In a shallow dish, combine potato flakes, seasoned salt, and pepper. Dip catfish fillets in beaten egg, then coat well with seasoned potato mixture.
2. Place in a large nonstick skillet coated generously with cooking spray, and cook over medium heat until fillets are golden, about 10 minutes.
3. 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.
Exchanges Per Serving
4 Very Lean Meat
1/2 Starch
Nutrition Information Amount Per Serving
Calories 165
Calories from Fat 45
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 158 mg
Sodium 233 mg
Total Carbohydrate 7 g
Dietary Fiber 1 g
Sugars 0 g
Protein 23 g
www.diabetes.org
Serving Size: 4 oz
Ingredients
potato flakes, instant 1/2 cup
salt, seasoned 1/2 tsp pepper,
ground black 1/8 tsp
catfish fillets 1 lb
egg, beaten 1
cooking spray, butter-flavored
Preparation Instructions
1. In a shallow dish, combine potato flakes, seasoned salt, and pepper. Dip catfish fillets in beaten egg, then coat well with seasoned potato mixture.
2. Place in a large nonstick skillet coated generously with cooking spray, and cook over medium heat until fillets are golden, about 10 minutes.
3. 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.
Exchanges Per Serving
4 Very Lean Meat
1/2 Starch
Nutrition Information Amount Per Serving
Calories 165
Calories from Fat 45
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 158 mg
Sodium 233 mg
Total Carbohydrate 7 g
Dietary Fiber 1 g
Sugars 0 g
Protein 23 g
www.diabetes.org
