| CATEGORY |
CUISINE |
TAG |
YIELD |
| Seafood, Dairy, Vegetables |
New Orleans |
Meal, Ish |
4 |
Servings |
INGREDIENTS
| 1 |
lb |
Catfish fillets |
| 1 |
c |
Lowfat buttermilk |
| 1 |
tb |
Tabasco sauce |
| 1/2 |
c |
Cornmeal; white, or yellow |
| 1/2 |
c |
Flour |
| 1 |
ts |
Cajun seasoning; commercially blended |
| 2 |
tb |
Vegetable oil; may be doubled |
| 1 |
md |
Onion; finely diced |
|
|
Olive oil spray; (*) |
| 1 |
c |
Chopped spinach |
| 2 |
tb |
Fresh lemon juice |
| 1 |
ds |
Worcestershire sauce |
| 1 |
ds |
Freshly ground black pepper |
| 1 |
ts |
Minced garlic |
| 1/4 |
c |
White wine |
|
2 |
May 96 |
INSTRUCTIONS
STEP 1
STEP 2
STEP 3
[1] Marinate catfish in buttermilk and tabasco sauce for 1 hour (in
refrigerator).
[2] Dredge fish in mixture of cornmeal, flour and cajun spice blend. Let
rest about 5 minutes. Fry fish in oil for 2 to 3 minutes per side. Set
aside and keep warm.
[3] For the sauce, saute onion in olive oil until soft; add fresh chopped
spinach, lemon juice, worcestershire sauce, black pepper, garlic, and wine.
Cover and simmer 2 to 3 minutes. Serve over fish fillets. Makes 4 servings
estimating %refuse (not absorbed) 320cals/ 12g fat (3g mono, 5g poly 3g
sat) If sauteed in 1 tablespoon oil supplemented with spray as needed,
estimated: PER SERVING: 311CAL, 8.2G fat (24.6% cff)
(* Original used 1/4 cup olive oil to saute the spinach) Press-Enterprise,
Recipe by: Kent Barrett of Vieux Carre Specialties, Redlands CA
Posted to Digest eat-lf.v097.n015 by KitPATh <phannema@wizard.ucr.edu> on
Jan 15, 1998
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