Heart Healthy Fish Recipes

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[#4e3124][size 2][size 4]S[/size]OUTHERN [size 4]C[/size]ATFISH [size 4]F[/size]ILLETS
Serves 4[/size][/#4e3124] [font "Times"]Vegetable oil spray

4 5-ounce catfish fillets

1/2 teaspoon freshly ground black pepper

1 cup lowfat milk

4 drops hot pepper sauce

1 cup cornmeal

1/4 cup fresh minced parsley

1/4 teaspoon cayenne pepper

lemon wedges (optional)
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[font "Times"]Preheat oven to 450: F.

Lightly spray a baking dish with vegetable oil spray.

Sprinkle fillets with black pepper. Set aside.

In a shallow dish, combine milk and hot pepper sauce. In another dish, combine cornmeal, parsley and cayenne pepper. Dip fillets in milk mixture and then roll in cornmeal mixture.

Place fillets in prepared baking dish and bake 15 to 17 minutes, or until done.



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[font "Times"]Serve with lemon wedges, if desired.
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[font "Times"]Calories: 332 kcal[/font]
[font "Times"]Protein: 35 gm[/font]
[font "Times"]Carbohydrates: 30 gm[/font]
[font "Times"]Total Fat: 7 gm[/font]
[font "Times"]Saturated Fat: 2 gm[/font]
[font "Times"]Polyunsaturated Fat: 2 gm[/font]
[font "Times"]Monounsaturated Fat: 2 gm[/font]
[font "Times"]Cholesterol: 89 gm[/font]
[font "Times"]Sodium: 74 mg[/font]
[font "Times"]Potassium: 890 mg[/font]
[font "Times"]Calcium: 182 mg[/font]