Main Dishes

Cornmeal Dusted Catfish

Flaky catfish fillets lightly pan fried in a seasoned cornmeal coating.
Recipe by Michigan Fitness Foundation
Close up of a plate of pan-fried catfish displayed with fried okra.
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Cost per servingPer serving$2.00
Makes4 servings
Total timeTotal30 minutes
Prep 10 minutes Cook 20 minutes
Prep 10 minutes Cook 20 minutes
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Ingredients

Makes 4 servings. Check items off as you go.
  • 1 egg lightly beaten
  • 2 tablespoons lemon juice
  • ½ cup whole-wheat flour
  • ¼ cup yellow cornmeal
  • ½ teaspoon paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon black pepper
  • ½ teaspoon salt
  • 3 tablespoons canola (or other cooking oil)
  • 4 catfish fillets

Directions

  1. Combine the egg and lemon juice in a medium bowl.
  2. In another bowl, combine flour, cornmeal, paprika, garlic powder, black pepper, and salt.
  3. Dip catfish in egg mixtures, then coat both sides with cornmeal mixture.
  4. Heat oil in a large skillet over medium heat.
  5. Place fillets in skillet and cook for 5-6 minutes on each side, or until fish flakes easily with a fork. Serve hot.

Nutrition per serving

1 serving is 1 fillet
  • Sodium361mg
  • Calories299
  • Carbohydrates18g
  • Fiber2.4g
  • Fat15g
  • Protein23g
Serving: 1 filletCalories: 299calCarbohydrates: 18gProtein: 23gFat: 15gSaturated Fat: 2gCholesterol: 112mgSodium: 361mgFiber: 2.4gIron: 1.5mg
Cost per serving is an estimate based on average Michigan grocery prices and may vary.
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