| Servings |
servings
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Ingredients
- 1/4 cup cornmeal
- 4 6 oz catfish fillets
- 1/2 tsp Salt divided
- 1/2 tsp black pepper divided
- 1/8 tsp cayenne pepper optional
- 1 tbsp canola oil
- 2 medium zucchini
- 2 medium size yellow squash
- 1/2 cup chopped sweet onion
- 1/2 teaspoon minced garlic
Ingredients
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Instructions
- Instructions: 1. Heat a large nonstick skillet over medium-high heat. Place cornmeal in a shallow dish. Sprinkle fish with ¼ teaspoon each salt and black pepper and the cayenne pepper. Dredge fish in cornmeal. 2. Heat oil in pan. Add fish, and cook 3 to 4 minutes on each side or until to desired degree of doneness. Remove fish from pan; keep warm. 3. Add zucchini, squash, and onion to pan; sauté over medium-high heat 4 minutes. Stir in garlic, and sauté 1 minute longer. Stir in remaining ¼ teaspoon each salt and black pepper. *Recipe prepared by registered dietitians from St. Vincent’s Health System. Nutrition [Per Serving]: 310 calories; 14 g total fat; 2.5 g saturated fat; 29 g protein; 16 g carbohydrate; 3 g fiber; 470 mg sodium
- NOTE: Omit the Cayenne Pepper for a more kid friendly version
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