Recipe: Cornmeal Catfish

 

This is a meal that you’d find in a restaurant … for under 600 calories. It’s also fairly simple to throw together for a quick weeknight dinner. If you can’t find codfish, or simply aren’t a fish fan, you could substitute chicken cutlets instead. You’ll just want to make sure the chicken is cooked throughout (it should reach 165 degrees).

Adapted from Cooking Light

½ cup stone ground cornmeal
2 tsp Cajun seasoning
2 tbsp canola oil
4-6 oz catfish filets

Instructions:
Combine cornmeal and Cajun seasoning in a shallow bowl. Heat a large sauté pan on medium high heat; add canola oil. Dredge catfish in cornmeal mixture, shake off excess cornmeal and add fish filets to the sauté pan. Cook about 5 minutes on each side or until fish flakes easily with a fork.

Notes:
Bob’s Red Mill is a common brand for stone ground cornmeal (stone ground cornmeal has more nutrients and double the fiber compared to regular cornmeal).

Yield: 4 servings

Nutritional Information Per Serving:
CALORIES: 280 calories
PROTEIN: 29 g
SODIUM: 340 mg
CARBOHYDRATE: 12 g
FIBER: 3 g
FAT: 12 g
Sat Fat: 2 g

Preparation Tips:
– To make the coleslaw with the shredded cabbage mix sugar, vinegar and mayo with cabbage and toss to combine. To make the coleslaw creamier (without adding additional fat) add Dijon mustard, to taste.
– Black beans, corn and salsa can be heated in the microwave prior to serving (or can be eaten cold).

Make it a Meal:
Protein: 1 serving of cornmeal catfish
Starch: 3/4 cup black beans mixed with ½ cup corn and 2 tbsp salsa (240 calories)
Vegetable: 1 cup shredded cabbage tossed with a pinch of sugar and equal portions of white vinegar and mayo for homemade coleslaw (75 calories; assumed ½ tbsp mayo per person)

Grocery Shopping List:
4-6oz catfish filets (about 1.5 pounds total)
Shredded cabbage
Frozen corn
Stone ground cornmeal
Black beans, canned
Condiment Pantry: Cajun seasoning; salsa; mayo; canola oil; sugar; white vinegar

Use of Leftovers:
Wrap leftover catfish in 6″ corn tortillas and top with fresh veggies and slices of avocado. Try Mission brand corn tortillas: they have 60 calories and 1.5 grams fiber per tortilla.

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Our Be Fit Nutritionists are comprised of dietetic interns studying at Massachusetts General Hospital. During their internship, they receive training on acute care nutrition, ambulatory and community nutrition, food service systems management, and research. Their comprehensive work is done in collaboration with registered dietitians.

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