Broiled Cajun Catfish

Lightly seasoned cornmeal turns into a tasty crust for broiled catfish fillets. Make it a meal: Serve with Creamy Coleslaw and Oven Sweet Potato Fries.

4 servings

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

1 1/4 pounds catfish fillets, cut into 4 pieces
1/4 cup buttermilk
1/2 cup yellow cornmeal
1/2 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 teaspoon cayenne pepper

Preparation

Preheat the broiler. Lightly spray a rack (large enough to hold the fish in a single layer) with cooking spray and set it on top of a baking sheet.
Place fish fillets in a shallow dish, pour buttermilk over and turn to coat well. Stir together cornmeal, salt, paprika, onion powder, garlic powder and cayenne in another shallow dish. Lift each piece of fish from the buttermilk, shaking off the excess, and dip both sides in the cornmeal mixture, coating completely. Place on the prepared rack.
Broil the fish, about 4 inches from the heat, until it is opaque in the center, about 3 minutes per side.

Nutrition

Per serving: 250 calories; 11 g fat (3 g sat, 5 g mono); 67 mg cholesterol; 12 g carbohydrates; 24 g protein; 2 g fiber; 380 mg sodium; 437 mg potassium.

Nutrition Bonus: Selenium (26% daily value).

1 Carbohydrate Serving

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