Recipes: Fried Catfish Dinner

the recipes

december 98

Fried Catfish Dinner

Fried Catfish

(makes 4 servings)

1/3	cup (48 g) stone-ground yellow cornmeal
1	teaspoon (5 ml) good-quality chili powder
1	teaspoon (5 ml) ground cumin
1/2	teaspoon (2.5 ml) ground coriander
1/2	teaspoon (2.5 ml) salt (optional)
1/4	teaspoon (1.25 ml) freshly ground pepper
4	catfish fillets, 5 ounces (150 g) each
	olive oil cooking spray
2	teaspoons (10 ml) olive oil

Preheat oven to 400°F (200°C), Gas Mark 6. In a shallow bowl, combine cornmeal, chili powder, cumin, coriander, salt (if using), and pepper. Dredge catfish fillets in cornmeal mixture, shaking off any excess.
Lightly coat a large ovenproof skillet with cooking spray. Add olive oil and place over medium-high heat. Add the catfish and sauté for about 3 minutes per side, turning once, until catfish starts to brown.
Transfer skillet to the oven and bake for another 8 to 10 minutes, until fish flakes when tested with a fork. Serve at once.

Per serving:	191 calories (32% calories from fat), 24 g protein, 7 g total fat (1.4 g saturated fat), 8 g carbohydrate, 1 g dietary fiber, 82 mg cholesterol, 69 mg sodium
Diabetic exchanges:	3 lean protein, 1/2 carbohydrate (bread/starch)

Debra's Killer Tartar Sauce

(makes 8 servings)

1/2	cup (36 g) reduced-fat, cholesterol-free mayonnaise
2	tablespoons (30 ml) fresh lemon juice
1/2	tablespoon (7.5 ml) Worcestershire sauce
1/8	teaspoon (0.6 ml) Tabasco sauce
1	tablespoon (15 ml) purchased dill pickle relish
2	medium pimiento-stuffed olives, chopped

In a bowl, combine all ingredients, mixing well.
Chill until ready to serve.

Per serving:	56 calories (84% calories from fat), 0 protein, 5 g total fat (1.0 g saturated fat), 2 g carbohydrate, 0 dietary fiber, 5 mg cholesterol, 160 mg sodium
Diabetic exchanges:	1 fat

Fiesta Slaw

(makes 4 servings)

4	cups (280 g) shredded green cabbage
4	ounces (120 g) jicama, peeled
1	4-ounce (120 g) carrot, peeled
4	scallions, white part and 1 inch (2.5 cm) green, chopped
1	medium red bell pepper, 6 ounces (180 g), seeded and chopped
1	celery rib, thinly sliced
3	tablespoons (30 ml) fresh lemon juice
1	tablespoon (15 ml) canola oil
1/4	teaspoon (1.25 ml) Tabasco sauce
	salt (optional)
	freshly ground pepper

Place cabbage in a large bowl. Using a food processor or hand-held grater, coarsely grate jicama and carrot. Add to bowl along with the scallion, red bell pepper, and celery. Toss to mix.
In a small bowl, whisk together lemon juice, canola oil, and Tabasco sauce. Drizzle over slaw and toss again. Season with salt (if using) and pepper. Serve at room temperature.

Per serving:	89 calories (35% calories from fat), 2 g protein, 4 6 total fat (0.3 g saturated fat), 14 g carbohydrate, 6 g dietary fiber, 0 cholesterol, 37 mg sodium
Diabetic exchanges:	1 carbohydrate (3 vegetable), 1 fat

Ambrosia

(makes 4 servings)

2	large navel oranges
2	large blood oranges
2	tablespoons (15 g) unsweetened flaked coconut

Using a very sharp knife, peel the oranges over a medium bowl to catch any juice, remove all peel and white pith. Slice the knife down the sides of each segment, cutting the flesh away from the white membrane. Twist the blade under the segment to lift it out and place in the bowl with the juice. Continue until all oranges are sectioned.
Squeeze any juice remaining in the membranes over the fruit. Arrange the sections in a decorative pattern on a large serving platter. Spoon any reserved juice over the oranges. Mound the coconut in the center of the platter and chill until ready to serve.

Per serving:	86 calories (17% calories from fat), 2 g protein, 2 g total fat (1.4 g saturated fat), 18 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchange:	1 carbohydrate (fruit), 1/2 fat

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