Seasoned Pan-Fried Catfish **** |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Adapted from the American Diabetes Association. instant potato flakes, seasoned salt, pepper, catfish or swai or basa or tra fillets, egg, butter-flavored cooking spray cvt Ingredients:
1/2 cup potato flakes, instant |
1/2 tsp seasoned salt |
1/8 tsp ground black pepper |
0.91 lb catfish fillets |
4/5 large egg, beaten (net from one large egg used in dipping fish) |
1.06 g (4 sprays) pam, butter-flavored |
Directions:
1. In shaker combine seasoned salt and pepper. Dip catfish fillets in beaten egg, then coat well with potato flakes. Sprinkle with salt and pepper.
2. Place in a large nonstick skillet coated generously with cooking spray, and cook over medium heat until fillets are golden, about 10 minutes, checking with spatula.
3. Spray remaining uncooked side of fillets with cooking spray, turn over, and continue cooking until golden and fish flakes easily with a fork (about 10 more minutes). Turn only once during cooking.
4. Notes: 0.91 lb catfish produced 400 g cooked dish, not the 480 g calculated by C-C, therefore putting in exact grams eaten will reproduce the ADA's Nutrition Data very closely.
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