Monday, May 10, 2010

Cleaned Up Catfish



1/4 cup whole grain cornmeal (the kind without the germ removed)
1/2 cup all purpose flour (or flour of your choice, such as rice, chestnut, coconut, teff)
2-4 tbsp. crumbs made from crushing dried, crusty stale bread (optional)
1 teaspoon smoked paprika
1/2 teaspoon fresh ground black pepper
1 pinch of sea salt
1/8 - 1/4 tsp. of cayenne pepper
1/4 cup milk (can use almond milk, gives a nice nutty flavor!)
1 lb catfish nuggets
1/2 tbsp. extra virgin olive oil

1 - Preheat the oven to 400 degrees.

2 - Mix all dry ingredients well.

3 - Pour milk over catfish nuggets.

3 - Drain nuggets but do not pat dry. Drop 2-3 pieces at a time into dry mixture, just to coat. Transfer them to a baking sheet.

4 - Lightly coat the breaded fish in a tiny bit of olive oil (I use a sprayer)

5 - Place the baking sheet on the bottom shelf of the oven. Bake for 10-12 minutes or until coating is crisp and fish is just baked through. Be careful--overcooked fish becomes dry fast! To test doneness, break open a nugget. It should break apart easily and be opaque white all the way through without being dry.

Recipe makes 4 servings. Per serving:

nutrition facts

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