Cornmeal Crusted Catfish
Catfish is both healthy and easy on the environment, and with this preparation, also tastes delectable. If your kids’ palates are delicate, coat one fillet in the egg mixture and dip it in cornmeal only, as Old Bay has a spicy kick.
- 1 egg
- 2 Tbsp. low fat milk (or use any variety)
- 1/2 cup yellow cornmeal
- 2 Tbsp. Old Bay or other seafood seasoning, or use Cajun seasoning
- 1 1/2 - 2 lbs. catfish fillets, or use mahi mahi, tilapia, or other white fish fillets
- 2 Tbsp. canola or vegetable oil
- 1 Tbsp. butter
- 1/2 lemon cut into wedges for serving
- In a shallow bowl, beat together the egg and milk. On a plate, using a fork, combine the cornmeal and Old Bay seasoning. Line a countertop or platter with waxed paper.
- Dip each fillet in the egg-milk mixture, and then coat it with the cornmeal mixture. Set it aside on the waxed paper.
- In a large nonstick skillet, heat the oil and butter over medium-high heat, until the butter is melted and starts to bubble. Cook the fillets until the cornmeal is browned, about 4 minutes per side (if the cornmeal is getting too dark, reduce the heat).
- Check that the catfish is cooked through by cutting into the thickest part with a knife. It should be firm and white throughout. Serve it immediately with the lemon wedges.
Do Ahead or Delegate: Beat and refrigerate the egg/milk mixture, cut the lemon. Scramble Flavor Booster: Make tartar sauce for the fish, if desired, by mixing a dollop of mayonnaise with pickle relish and fresh lemon juice, to taste. Tip: Be choosy when purchasing your seafood— use your sense of smell. If the store or seafood counter has an overly fishy or offensive odor, play it safe and go elsewhere. Busy stores are generally a good bet as the seafood is likely to be turned over quickly, and therefore will be fresher. Nutritional Information Per Serving (% based upon daily values): Calories 270, Total Fat: 9g, 13.5%; Saturated Fat: 2g, 7.5%; Cholesterol: 128mg, 42%; Sodium: 83mg, 3%; Total Carbohydrate: 20g, 6%; Dietary Fiber: 0g, 0%; Sugar: 0g; Protein: 30g Like this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!
Tried this recipe?Let us know how it was!