kayeandjim00
<font color=purple>Now living in Onderland!<br><fo
- Joined
- Nov 10, 2002
- Messages
- 2,074
2 Tablespoons Fat-Free Milk
1 lb Catfish Fillets, cut into 2 1/2 inch pieces (I use catfish nuggets)
1/2 teaspoon salt
1/4 cup yellow cornmeal
1 tablespoon cajun seasoning (such as McCormick)
2 Teaspoons Vegetable Oil
1 Tablespoon White Vinegar
2 Tablespoons Fat Free Mayonaise
1 Tablespoon Fat-Free Sour Cream
1 1/2 Teaspoons Sugar
Dash of crushed Red Pepper
2 Cups bagged Broccoli Coleslaw
4 Hoagie Rolls with sesame seeds, toasted
1. Combine milk and catfish in a large bowl, tossing gently to coat. Remove fish from bowl, shake off excess milk. Sprinkle fish with salt. Combine cornmeal and cajun seasoning in a large zip top plastic bag. Add fish to bag. Seal and shake to coat.
2. Heat oil in a large nonstick skillet over medium-high heat. Add fish, cook 3 minutes on each side or until fish flakes easily when tested with a fork.
3. While fish cooks, combine vinegar and next 4 ingredients (vinegar through coleslaw) toss well to coat. Spoon 1/2 cup slaw mixture onto bottom half of each roll. Arrange fish evenly over each serving and top with halves of rolls.
Yield: 4 Servings
Calories:442 (30% from fat)
Fat: 14.7 g (sat. 3.2 g mono 6.4 g, poly 3.8 g)
Protein: 26g
Carb 50.2 g
Fiber 3.4 g
Cholesterol: 54 mg
Iron: 3.6 mg
Sodium: 818 mg
Calc: 144 mg
I am on an "eating sensibly" plan and this is one of our favorite recipes, it came from Cooking Lights special publication Simple Suppers.
1 lb Catfish Fillets, cut into 2 1/2 inch pieces (I use catfish nuggets)
1/2 teaspoon salt
1/4 cup yellow cornmeal
1 tablespoon cajun seasoning (such as McCormick)
2 Teaspoons Vegetable Oil
1 Tablespoon White Vinegar
2 Tablespoons Fat Free Mayonaise
1 Tablespoon Fat-Free Sour Cream
1 1/2 Teaspoons Sugar
Dash of crushed Red Pepper
2 Cups bagged Broccoli Coleslaw
4 Hoagie Rolls with sesame seeds, toasted
1. Combine milk and catfish in a large bowl, tossing gently to coat. Remove fish from bowl, shake off excess milk. Sprinkle fish with salt. Combine cornmeal and cajun seasoning in a large zip top plastic bag. Add fish to bag. Seal and shake to coat.
2. Heat oil in a large nonstick skillet over medium-high heat. Add fish, cook 3 minutes on each side or until fish flakes easily when tested with a fork.
3. While fish cooks, combine vinegar and next 4 ingredients (vinegar through coleslaw) toss well to coat. Spoon 1/2 cup slaw mixture onto bottom half of each roll. Arrange fish evenly over each serving and top with halves of rolls.
Yield: 4 Servings
Calories:442 (30% from fat)
Fat: 14.7 g (sat. 3.2 g mono 6.4 g, poly 3.8 g)
Protein: 26g
Carb 50.2 g
Fiber 3.4 g
Cholesterol: 54 mg
Iron: 3.6 mg
Sodium: 818 mg
Calc: 144 mg
I am on an "eating sensibly" plan and this is one of our favorite recipes, it came from Cooking Lights special publication Simple Suppers.
