Recipe: 4 Low Fat Catfish Recipes

As promised...

Baked "Fried" Catfish
So Fat, Low Fat, No Fat

Catfish fillets
Egg substitute
cornflake crumbs

Preheat oven to 400 degrees.

Spray a heavy metal baking sheet or pan with vegetable oil spray.

Dip the fillets in the egg substitute. Roll in cornflake crumbs. Place on the baking sheet and spray the fillets lightly with cooking spray.

Bake about 25 minutes, or until crisp and flaky. Turn over when half done to brown and crisp both sides nicely.

Un-Fried Catfish
In The Kitchen with Rosie

Light vegetable oil cooking spray
1/4 c. cornmeal
1 tsp. dried thyme
1 tsp. dried basil
1/s tsp. garlic powder
1/2 tsp. lemon pepper
4 tsp. blackening seasoning
Four 4-oz. catfish fillets
1/2 tsp. paprika

Preheat oven to 400 degrees.

Spray the vegetable oil over the baking sheet 3 times to coat.

Pour the cornmeal, thyme, and basil on a large plate and mix well.

Sprinkle 1/8 tsp. of the garlic powder, 1/8 tsp. of the lemon pepper, and 1 tsp. of the blackening seasoning on each of the catfish fillets. Coat the fillets thoroughly with the cornmeal mixture and transfer them to the prepared baking sheet. Dust each fillet with 1/8 tsp. of the paprika. Coat the catfish lightly with the cooking spray.

Place the baking sheet on the bottom shelf of the oven. Bake for 20 minutes. Reduce the heat to 350 degrees and bake for about 5 minutes more, until the crust is golden and the fish flakes easily.

Serves 4

5.2 grams of fat per serving.
*****************************************************************************
Bayou Blackened Catfish
Farewell to Fat Cookbook by Richard Simmons

Yogurt-Green Onion Sauce

1/2 c. nonfat plain yogurt
2 T. finely chopped green onions (green and white parts)
1/8 tsp. salt

Catfish

1 lb. catfish fillets, about 3/4" thick
2 T. cajun spice mix
1 tsp. vegetable oil
Lemon wedges, for garnish

Sauce: In small bowl, combine yogurt, green onion, and slat. Refrigerate sauce, covered.

Heat cast-iron skillet or other heavy skillet over medium heat until very hot, 3-5 minutes.

Coat fish fillets on both sides with spice mix.

Add oil to skillet and heat. Add fish. Cook 2-4 minutes on each side or until opaque in center. Divide fish into four portions. Serve with sauce. Garnish with lemon wedges.

Cajun Spice Mix:

2 T. paprika, 2 tsp. chili powder, 1 tsp. onion powder, 1 tsp. dried oregano, 1 tsp. dried marjoram, 3/4 tsp. salt, 1/2 tsp. ground cumin, 3/4 tsp. ground cinnamon, and 1/4 tsp. cayenne pepper. This can be stored in a tightly capped jar in a cool dark place for up to a couple of weeks.

Note: Serve with corn on the cob or some grits.

10 grams of fat per serving
181 calories

Catfish Poorboy
Graham Kerr's Smart Cooking

4 poorboy rolls
1 T. extra light olive oil with a dash of sesame oil
1/2 c. chopped onion
2 red bell peppers, seeded and chopped in 1/4" cubes
1 red jalapeno pepper, seeded and finely diced
1 garlic clove, crushed
2 T. tomato paste
2 T. chopped fresh basil
1 T. fresh lime juice
1/2 c. water
4 catfish fillets, 7 oz. each

Split rolls in half lengthwise, leaving one side joined. Scoop out the doughy center. Set aside.

Heat the oil in a large frying pan. Over high heat cook the onions, peppers, and garlic until the onions are translucent. Add the tomato paste, half the chopped basil and the lime juice. Then pour in the water, reduce the heat to low and cook for 2 minutes.

Arrange the 4 fillets on the sauce in the fry pan. Brush with the surrounding sauce. Pur under the broiler for about 8 minutes. (It helps to have a frypan that can withstand 500 degrees, otherwise crowd the fillets in one side and keep the handle out in the cool.)

Slip the well sauced fillets into the "poorboys". Spoon sauce on top and sprinkle with remaining basil.

Serve immediately. Totally delicious!!

NOTE: When scooping out the bread, make sure not to dig too far and make a hole. Then all the great juices will end up on your shirt!!

Another note: on the first recipe for catfish from So Fat, Low Fat, No Fat the fat grams are 2 grams of fat for each serving.

CarolB, I hope you enjoy these. I've made all of them except for the last one but if it is by Graham Kerr it has to be great.

Talk to you soon.

RisaG.