Seasoned Pan-Fried Catfish
Number of Servings: 4
Serving Size: 4 oz
Ingredients
1/2 cup potato flakes, instant
1/2 tsp salt, seasoned
1/8 tsp pepper, ground black
1 lb catfish fillets
1 ea egg, beaten
1 spray cooking spray, butter-flavored
Preparation Instructions
1 In a shallow dish, combine potato flakes, seasoned salt, and
pepper. Dip catfish fillets in beaten egg, then coat well with
seasoned potato mixture.
2 Place in a large nonstick skillet coated generously with cooking
spray, and cook over medium heat until fillets are golden, about
10 minutes.
3 Spray remaining uncooked side of fillets with cooking spray, turn
over, and continue cooking until golden and fish flakes easily with
a fork (about 10 more minutes). Turn only once during cooking.
Exchanges Per Serving: 4 Very Lean Meat, 1/2 Starch
Nutrition Information
Amount per serving: Calories 165, Calories From Fat 45, Total Fat 5
g,
Saturated Fat 1 g, Cholestrol 158 mg, Sodium 233 mg
Total Carbohydrate 7 g, Dietary Fiber 1 g, Sugars 0 g, Protein
23 g