OVEN FRIED CATFISH


Oven-Fried CatfishYou can use your favorite hot sauce, but we prefer the Louisiana brand in this recipe.

INGREDIENTS


1/2 cup light beer
1/2 cup hot sauce
4 (6-ounce) farm-raised catfish fillets
1/2 cup yellow cornmeal
2 tablespoons cornstarch
1/8 teaspoon salt
1/8 teaspoon black pepper Cooking spray
COOKING INSTRUCTIONS

1. Combine first 3 ingredients in a large zip-top plastic bag; seal and marinate in refrigerator 30 minutes. Remove fish from bag; pat dry with paper towels. Discard marinade. 2. Preheat oven to 450 degrees. 3. Combine cornmeal, cornstarch, salt, and pepper in a shallow dish. Dredge fish in cornmeal mixture. 4. Lightly coat fish with cooking spray. Place fish on a baking sheet coated with cooking spray, and bake at 450 degrees for 15 minutes or until the fish flakes easily when tested with a fork. Yield: 4 servings (serving size: 1 fillet). NUTRITIONAL INFORMATION

CALORIES 296 (27% from fat); FAT 8.8g (sat 1.9g, mono 3.1g, poly 2.5g); PROTEIN 32.8g; CARB 17.7g; FIBER 1.1g; CHOL 99mg; IRON 2.8mg; SODIUM 361mg; CALC 74mg