Cajun Catfishcajun, diet, fish 4 catfish fillets (4 oz. each) 1 oz wheat flakes cereal - sugar 1 free 1 the cereal should be finely 1 ground (1/4 cup) 1 tablespoon paprika 1/4 teaspoon salt 1/4 teaspoon onion powder 1/4 teaspoon garlic powder 1/2 teaspoon cayenne pepper 1/2 teaspoon black pepper 1/2 teaspoon white pepper 1/2 teaspoon thyme 1 tablespoon oil 1. Wash the fish fillets and pat dry. 2. In a bowl mix the ground wheat flakes and all the seasonings. Pour the dry mixture onto a piece of foil or wax paper, and dip the fillets into the seasoning, coating both sides. 3. In a heavy cast iron fry pan heat the oil. Fry the fillets for 2 minutes on each side. Lay the fillets on a plate lined with a paper towel, cover with another paper towel, and pat to remove excess oil. Yield: Serves 4 Each serving has approximately 170 calories, 21 g. protein, 8.5 g. total fat (6 g. unsaturated fat, 1.6 g. saturated fat), 1.8 g. carbohydrates, 66 mg. cholesterol, 0.6 g. fiber, 206 mg. sodium, 56 mg. calcium. Exchanges per serving: 1/4 fat, 3 meat. Source: Fred Towner From: Fred Towner Date: 13 Jan 96 |
