Catfish fillets, coated with cornmeal and pan-fried in olive oil, make a healthy low-fat main-dish. The colorful corn and tomato salsa seasoned with cumin, cilantro, and a jalapeño chile, lends a southwestern note.

Source: Family Circle


Ingredient Checklist


Instructions Checklist
  • Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add corn, scallions, jalapeno, garlic and 1/4 teaspoon of the cumin. Cook 3 minutes, stirring often, or until corn is crisp-tender. Stir in tomato and cook, 1 minute, stirring constantly. Stir in cilantro, lime juice, 1/4 teaspoon each of the salt and pepper. Remove; set aside.

Instructions Checklist
  • Sprinkle catfish with remaining cumin, salt and pepper. Dredge fillets in cornmeal. Wipe out skillet; add remaining oil. Cook on medium-high heat 3 to 4 minutes on each side or until fish flakes when tested with a fork. Serve topped with salsa and lime wedges.

Nutrition Facts

412 calories; 8 g total fat; 1 g saturated fat; 82 mg cholesterol; 596 mg sodium. 48 g carbohydrates; 5 g fiber; 38 g protein;