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Fried Catfish

1/3 cup stone-ground yellow cornmeal
1 tsp good-quality chili powder
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp salt, (optional)
1/4 tsp freshly-ground black pepper
4 catfish fillets - (5 oz ea)
Olive oil cooking spray, as needed
2 tsp olive oil

Recipe Instructions:

Preheat oven to 400 degrees. 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.

Yields 4 servings.

Exchanges Per Serving: 3 Lean Protein, 1/2 Carbohydrate (Bread/Starch).

Nutrition Facts: 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.