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Seasoned Pan-Fried Catfish

post #1 of 5
Thread Starter 
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

post #2 of 5
And for anyone that isn't fond of the "fish" taste, soak the fillets in milk for 20 - 30 minutes, then rinse and pat dry before following the rest of the directions.

I used to despise fish, but my DH made me try it this way once and I've been hooked ever since!

I may have to try this since we can't fry fish anymore~
post #3 of 5
Thread Starter 
Thanks for the tip about the milk. I HATE fishy taste!
post #4 of 5
It works on country ham too -- pulls out some of the salt and makes the meat a little more tender. Amazing qualities of milk!
post #5 of 5
Thread Starter 
That's good to know. I remember the country ham at Waffle House. So much more tasty than their other stuff but enough salt to dry up your arteries at one stroke! ( I made a punny)
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