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Quick Cajun Catfish
Ready in a mere 20 minutes, these delicious cornmeal-crusted catfish fillets will soon become a family favorite. Serve with oven roasted potatoes and steamed green beans.
EatingWell Test Kitchen
Used by permission. (c) Eating Well, Inc.
Ingredients
| 1/4 cup nonfat buttermilk | 1/2 teaspoon garlic powder | |
| 2 teaspoons Dijon mustard | 1/2 teaspoon dried thyme | |
| 1/2 cup cornmeal | 1/2 teaspoon cayenne pepper | |
| 1 teaspoon salt | 1/2 teaspoon freshly ground pepper | |
| 1 teaspoon paprika | 4 catfish fillets, (1 1/4 pounds; see Tip) | |
| 1 teaspoon onion powder | 4 lemon wedges |
directions
Prep:
20 min
Total:
30 min (Quick)
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1
Preheat broiler. Lightly oil a wire rack large enough to hold fish in a single layer. Place the rack on a baking sheet.
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2
Whisk buttermilk and mustard in a medium bowl until smooth. Combine cornmeal, salt and paprika, onion powder, garlic powder, thyme, cayenne pepper and black pepper in a shallow dish. Dip each fillet in the buttermilk mixture, turning to coat. Transfer to the cornmeal mixture, turning to coat completely. Place the fillets on the prepared rack; they should not touch.
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3
Broil 4 inches from the heat source until the fish is opaque in the center, about 3 minutes per side. Serve hot with lemon wedges.
notes
Tip: The catfish-farming industry has grown in the U.S. and the quality of the fish has improved. Farmers raise catfish sustainably in closed pens and feed them a mostly vegetarian diet. If you’re wary of fish but enjoy bold flavors, this is a good recipe to help you get more heart-healthy fish into your diet.
nutritional information
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