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B. Smith's Pan Seared Fish
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4 (8-ounce) catfish (or other firm-fleshed fish) fillets
1 egg
½ teaspoon hot pepper sauce
½ cup cornmeal
2 teaspoons paprika
1 teaspoon ground black pepper
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon low sodium poultry seasoning
1 tablespoon olive or canola oil
Lemon wedges
1. Rinse the fillets and pat them dry with paper towels. In a shallow dish, beat egg and hot pepper sauce until well mixed.
2. In another shallow dish, stir together corn meal, paprika, black pepper, garlic powder, onion powder and low sodium poultry seasoning. Dip both sides of fish pieces into egg mixture, then coat with cornmeal mixture.
3. In 12-inch non-stick skillet, heat oil over medium heat until hot. Pan sear fish for 3 to 4 minutes per side, turning once, until fish flakes easily with fork and is brown on both sides. Drain on paper towels.
4. To keep underside of fish crisp, immediately place fillets on cooling rack until serving time. Serve with wedges of fresh lemon.
Calories
| 620
| | Fat | 35 g | Sat Fat
| 8 g | Protein
| 44 g | | Cholesterol | 230 mg | | Sodium | 656 mg | | Carbohydrates | 30 g | | Fiber | 3 g | Vitamin A
| 3%
| Calcium
| 11%
| Iron
| 22%
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