Un-Fried Catfish

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Un-Fried Catfish

Postby Tina W » Fri Jul 17, 2009 5:43 am

Un-Fried Catfish


Light vegetable oil cooking spray
1/4 cup cornmeal
1 teaspoon dried thyme
1 teaspoon dried basil
1/2 teaspoon garlic powder
1/2 teaspoon lemon pepper
4 teaspoons blackening seasoning
Four 4-ounce catfish fillets
1/2 teaspoon paprika

Preheat 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 fillets. Coat the fillets
thoroughly with the corn meal mixture and transfer them to
the prepared baking sheet. Dust each fillet with 1/8 teaspoon
of the papriks. Coat the catfish lightly with the cooking spray.
Place the baking sheet on the bottom shelf of the oven. Bake for
20 minutes. Reduce the heat to 350 degrees and bake for about
5 minutes more, until the crust is golden and the fish flakes
easily.

Serves 4
Fat per serving = 5.2 grams
Calories per serving = 172

Louise B
Hugs,
Tina W

"My soul is fed with needle and thread"
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Tina W
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Location: Whitefish, Montana

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