Fitness Minutes: (2,611)
260 4/23/11 11:31 A
I checked my cabinents and got everything I didn't already have to be able to make the first two this next week. Can't wait! I love it that the recipe is for 2 servings as well since we have a small family. It's easy to adjust instead of those recipes that feed 8-12 people and then we either have too much or have to do more math than desired to make it family friendly. Keeping you updated!
The spicy cornmeal breading stays crispy when the fish is baked on a ventilated broiler pan. You can also use yellow cornmeal. Try this breading on other white fish fillets.
2 tablespoons white cornmeal 1 1/2 teaspoons seasoned salt 1 1/2 teaspoons dried oregano 1 teaspoon garlic powder 1 teaspoon onion powder 3/4 teaspoon ground red pepper 1/2 teaspoon chili powder 1/4 teaspoon ground cumin 1/4 teaspoon black pepper 6 (6-ounce) catfish fillets Cooking spray 6 lemon wedges (optional)
Combine first 9 ingredients in a zip-top plastic bag. Add 1 catfish fillet. Seal bag, and shake well. Remove fillet from bag, and place on a broiler pan coated with cooking spray. Repeat procedure with the remaining fillets and cornmeal mixture. Broil 6 inches from heat for 6 minutes. Carefully turn fillets over, and broil 6 minutes or until the fish flakes easily when tested with a fork. Serve with lemon wedges, if desired.
PER SERVING (1/2 of recipe, 1 fillet with seasoned beans): 270 calories, 2g fat, 592mg sodium, 32.5g carbs, 9.5g fiber, 8g sugars, 31g protein -- POINTS(r) value 5*
This slightly spicy fish dish will rock your face off!!!
Ingredients: 1 cup canned red kidney beans, drained and rinsed 1/2 cup finely chopped green bell pepper 1/2 cup finely chopped onion 1/2 cup finely chopped celery 1/4 cup tomato paste 1/2 tsp. Cajun seasoning, divided 1/2 tsp. chopped garlic 1/8 tsp. ground thyme 1/8 tsp. salt 1/8 tsp. black pepper Two 4-oz. raw flounder fillets Optional: hot sauce
Directions: Preheat oven to 350 degrees. Place beans, bell pepper, onion, and celery in a bowl. Mix well and set aside.
In a small bowl, combine tomato paste with 1/4 tsp. Cajun seasoning. Add garlic, thyme, salt, and black pepper, and mix thoroughly. Transfer seasoned tomato paste to the bean-veggie mixture, and stir to coat. Set aside.
Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Scoop seasoned bean-veggie mixture into the center of the foil, and spread it out a bit. Evenly sprinkle remaining 1/4 tsp. Cajun seasoning on both sides of each fillet, and lay the fillets side by side on top of the bean-veggie mixture.
Place another large piece of foil over the whole thing. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet.
Bake in the oven for 20 minutes, or until the fillets are cooked through and the veggies are tender. Cut packet to release steam before opening it entirely. (Careful -- steam will be hot.)
Serve each fillet with half of the bean-veggie mixture. If you like, add a little hot sauce. Enjoy!
2 cups water ½ cup quick grits ¾ cup shredded reduced-fat cheddar cheese 1 tbsp reduced-fat margarine 1 tbsp chopped green chiles or picante sauce 1 egg separated ¼ cup skim milk nonstick cooking spray
1. Preheat oven to 350 degrees F. Bring water to boil in heavy sauce pan. Stir in grits. Return to boil, then reduce heat, partially cover, and cook for 5 minutes. Stir occasionally. 2. Add cheese a little at a time until it melts. Add margarine and chiles. Stir well. 3. Beat egg yolk with milk and stir into grits. 4. Whip egg white until stiff and fold into grits. 5. Pour into 5 x 5 inch casserole dish sprayed with nonstick cooking spray. Bake 45 minutes until a knife inserted comes out clean. Remove from oven and let stand 5 minutes before cutting.
Jim Gales' well-seasoned fish nets him compliments from family and friends in Glendale, Wisconsin whenever he serves it. The fish is moist and flakey, the coating crisp, crunchy and flecked with paprika. 2 Servings Prep/Total Time: 25 min.
Directions In a large resealable plastic bag, combine the cornmeal, Cajun seasoning, thyme, basil, garlic powder and lemon-pepper. Add catfish and shake to coat.
Place on a baking sheet coated with cooking spray. Sprinkle with paprika. Bake at 400° for 20-25 minutes or until fish flakes easily with a fork. Yield: 2 servings.
Nutrition Facts: 1 fillet equals 265 calories, 13 g fat (3 g saturated fat), 80 mg cholesterol, 812 mg sodium, 8 g carbohydrate, 1 g fiber, 27 g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.
Cajun Baked Catfish published in Cooking for 2 Winter 2006
Fitness Minutes: (2,611)
260 4/13/11 9:36 P
A while back I went to a dinner theatre that served a cajan seasoned baked catfish served on cheesy grits. They were so good and recently I've had this huge craving to have more.........the only thing is that I can't find a recipe through google searches that I trust as being very good. Just wondering if anyone has a recipe they've made and really enjoy. I did a search of the recipes here and didn't find anything listed so I know it would probably be a southern family recipe........ If you could please share it I'd very much appreciate it and I know I'd pass it to my kiddo to keep it alive. TY for the help.
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