Fried Catfish with Vegetables
Don't be alarmed at the fat content in this dish. While higher-fat fish such as salmon, trout and, yes, catfish, can have as much fat as a cut of beef, the fat in these fish is unsaturated. In fact, the unsaturated omega-3 fatty acids in fish may even have health benefits.
(Prep Time: About 30 minutes. Serves 2.)
2 tablespoons yellow cornmeal
¼ teaspoon salt
1/8 teaspoon black pepper
¼ teaspoon cayenne pepper
2 catfish fillets, 4 oz. each
2 teaspoons vegetable oil
¼ cup green bell pepper, seeded and cut in strips
½ cup onion, sliced
1 teaspoon garlic, minced
1 cup tomatoes, seeded and chopped (Roma tomatoes work well)
Combine the cornmeal and spices on a plate. Dredge the catfish in the cornmeal to coat both sides.
Heat 1 teaspoon of the oil in a medium skillet. Sauté the green pepper, onion and garlic for about 3 minutes. Push the vegetables to one side. Add remaining oil. Place the catfish in the skillet. Cook 3 minutes; turn and cook 3-5 minutes longer or until the fish flakes easily with a fork.
Remove the fish to dinner plates, topping them with the vegetables. Add the tomatoes to the skillet, stirring with a wooden spoon to get any browned bits that stick to the pan. When the tomatoes have heated through, spoon them over the catfish and serve.
Calories
|
263
|
Protein (g)
|
19.7
|
Cholesterol (mg)
|
53
|
Fat (g)
|
13.5
|
Carbs (g)
|
15.6
|
Sodium (mg)
|
363
|
Calories from:
|
Fat
|
46.4%
|
Carbs
|
23.7%
|
Protein
|
29.9%
|
