| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Dairy, Vegetables | New Orleans | Ish, Meal | 4 | Servings |
INGREDIENTS
| 1 | lb | Catfish fillets |
| 1 | c | Lowfat buttermilk |
| 1 | T | Tabasco sauce |
| 1/2 | c | Cornmeal, white or yellow |
| 1/2 | c | Flour |
| 1 | t | Cajun seasoning |
| commercially blended | ||
| 2 | T | Vegetable oil, may be |
| doubled | ||
| 1 | Onion, finely diced | |
| Olive oil spray, * | ||
| 1 | c | Chopped spinach |
| 2 | T | Fresh lemon juice |
| 1 | ds | Worcestershire sauce |
| 1 | ds | Freshly ground black pepper |
| 1 | t | Minced garlic |
| 1/4 | c | White wine |
INSTRUCTIONS
[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, 2 May 96 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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Nutrition (calculated from recipe ingredients)
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Calories: 305
Calories From Fat: 129
Total Fat: 14.5g
Cholesterol: 64.8mg
Sodium: 201.3mg
Potassium: 518.8mg
Carbohydrates: 18.6g
Fiber: <1g
Sugar: 4.5g
Protein: 21.3g