QualityHealth Network
We apologize if you're having problems printing your favorite recipe in Internet Explorer 6.0. Please try printing from another browser, or simply copy and paste the text into a Word document and print from there.
Recipe: "Plain Great" Cheesy Catfish
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
 
Ingredients:
  • 2 Tbs. margarine
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup yellow cornmeal
  • 1/4 cup all purpose flour
  • 1/2 tsp. pepper
  • 1 tsp. Spanish paprika
  • 2 Lbs. catfish fillets
Cooking Directions:
Preheat oven to 400° F. Place margarine in a 9 x 13 inches baking pan and place int eh oven to melt while oven is heating. Remove pan from the oven. Mix next 5 ingredients in a plastic bag. Add catfish fillets, one at a time, and shake to coat with the Parmesan mixture. Arrange fillets in a single layer in the prepared pan, turning once to coat with margarine. Sprinkle remaining cheese mixture over fish. Bake for 10-15 minutes, or until golden brown and fish flakes easily when tested with a fork. Courtesy: The Catfish Institute
 
Per Serving: calories 485, fat 24.9g, calories from fat 46%, protein 47.8g, cholesterol 152.4mg, dietary fiber 1.0g

Nutrients Exchanges
Calories 485 Milk Exchanges 0.0
Protein 47.8g Vegetable Exchanges 0.0
Carbohydrates 13.0g Fruit Exchanges 0.0
Dietary Fiber 1.0g Bread Exchanges 0.7
Sugar 0.6g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 24.9g Lean Meat Exchanges 6.7
Saturated Fat 7.0g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 11.7g Fat Exchanges 1.4
Poly-unsaturated Fat 6.2g
% Calories from Fat 46%    
Cholesterol 152.4mg
Sodium 422.2mg
Vitamins Minerals
Vitamin A 146.4IU Calcium 150.9mg
Thiamin (B1) 1.2mg Copper 0.4mg
Riboflavin (B2) 1.8mg Iron 2.8mg
Niacin (B3) 6.7mg Magnesium 70.8mg
Vitamin B6 0.5mg Manganese 0.6mg
Vitamin B12 6.5mcg Phosphorus 647.8mg
Vitamin C 2.3mg Potassium 778.3mg
Vitamin E 5.7IU Selenium 5.6mcg
Folate 23.4mcg Sodium 422.2mg
Pantothenic Acid 1.6mg Zinc 2.8mg