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Oprah’s Un-fried Catfish

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CATEGORY CUISINE TAG YIELD
Seafood, Vegetables Celebrity, Fish 4 Servings

INGREDIENTS

Light vegetable oil cooking
Spray
1/4 c Cornmeal
1 t Dried thyme
1 t Dried basil
1/2 t Garlic powder
1/2 t Lemon pepper
4 t Blackening seasoning
4 4-oz catfish fillets
1/2 t Paprika

INSTRUCTIONS

Preheat the oven to 400 degrees Spray the vegetable oil over the
baking she 3 times to coat.  Put the cornmeal, thyme, and basil on a
large plate and m well.  Sprinkle 1/8 teaspoon of the garlic powder,
1/8 teaspoon of the lemo pepper, and 1 teaspoon of the blackening
seasoning on each of the catfish fillets.  Coat the fillets  thoroughly
with the cornmeal mixture and transfe them to the prepared  baking
sheet. Dust each fillet with 1/8 teaspoon of th paprika. Coat  the
catfish lightly with the cooking spray. Place the baking sheet on  the
bottom shelf of the oven. Bake for 20 minutes. Reduce the heat  350
degrees and bake for about 5 minutes more, until the crust is  golden
an the fish flakes easily. Per serving: 5.2 grams fat, 171  calories.
Source: The Kitchen With Rosie Cookbook DOTTIE, in Irvine,  CA 7-26-94
This really tastes just like fried catfish, but it has  only a third of
the calories and sixth of the fat of the traditional  version.
Garnish, if you wish, with sprigs of parsley tucked under  the catfish
fillets, or with lemon wedges. C the pointed ends off the  lemon before
cutting if into wedges, exposing more the delicate fruit.

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 222
Calories From Fat: 90
Total Fat: 10g
Cholesterol: 87.5mg
Sodium: 159.4mg
Potassium: 525.3mg
Carbohydrates: 6.7g
Fiber: <1g
Sugar: <1g
Protein: 25.1g


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