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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%

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