Sunday, August 9, 2009

Un-fried Catfish

Oprah's Un-Fried Catfish

Yield: 4 Servings

Light vegetable oil cooking spray
1/4 c Cornmeal

1 ts Dried thyme

1 ts Dried basil

1/2 ts
Garlic powder
1/2 ts Lemon pepper

4 ts Blackening seasoning

4 4 ounce catfish fillets

1/2 ts Paprika


Preheat the oven to 400 degrees Spray the vegetable oil over the baking
sheet 3 times to coat.
Put the cornmeal, thyme, and basil on a large plate and mix well.
Sprinkle 1/8 teaspoon of the garlic powder, 1/8 teaspoon of the lemon
pepper, and 1 teaspoon of the blackening seasoning on each of the catfish
Coat the fillets thoroughly with the cornmeal mixture and transfer them to
the prepared baking sheet. Dust each fillet with 1/8 teaspoon 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
Reduce the heat to 350 degrees and bake for about 5 minutes more,
until the crust is golden and the fish flakes easily.

Garnish, if you wish, with sprigs of parsley tucked under the catfish
fillets, or with lemon wedges. Cut the pointed ends off the lemon before
cutting if into wedges, exposing more of the delicate fruit.

Per serving: 5.2 grams fat, 171 calories.
Source: In The Kitchen With Rosie Cookbook DOTTIE, in Irvine, CA 7-26-94

Per serving (excluding unknown items): 187 Calories; 5g Fat (23% calories
from fat); 27g Protein; 8g Carbohydrate; 92mg Cholesterol; 112mg Sodium

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