Quick Cajun Catfish

http://www.eatingwell.com/recipes/quick_cajun_catfish.html

From EatingWell:  November/December 1993, EatingWell for a Healthy Heart Cookbook (2008)

Ready in a mere 20 minutes, these delicious cornmeal-crusted catfish fillets will soon become a family favorite. Serve with oven roasted potatoes and steamed green beans.

4 servings | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

• 1/4 cup nonfat buttermilk
• 2 teaspoons Dijon mustard
• 1/2 cup cornmeal
• 1 teaspoon salt
• 1 teaspoon paprika
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried thyme
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon freshly ground pepper
• 4 catfish fillets, (1 1/4 pounds; see Tip)
• 4 lemon wedges

Preparation

1. Preheat broiler. Lightly oil a wire rack large enough to hold fish in a single layer. Place the rack on a baking sheet.
2. Whisk buttermilk and mustard in a medium bowl until smooth. Combine cornmeal, salt and paprika, onion powder, garlic powder, thyme, cayenne pepper and black pepper in a shallow dish. Dip each fillet in the buttermilk mixture, turning to coat. Transfer to the cornmeal mixture, turning to coat completely. Place the fillets on the prepared rack; they should not touch.
3. Broil 4 inches from the heat source until the fish is opaque in the center, about 3 minutes per side. Serve hot with lemon wedges.

Nutrition

Per serving : 239 Calories; 11 g Fat; 3 g Sat; 5 g Mono; 67 mg Cholesterol; 10 g Carbohydrates; 24 g Protein; 1 g Fiber; 546 mg Sodium; 452 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 3 1/2 lean meat

Tips & Notes

• Tip: The catfish-farming industry has grown in the U.S. and the quality of the fish has improved. Farmers raise catfish sustainably in closed pens and feed them a mostly vegetarian diet. If you're wary of fish but enjoy bold flavors, this is a good recipe to help you get more heart-healthy fish into your diet.