Catfish & Corn Salsa

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 jalapeno chile, lends a southwestern note.

Catfish & Corn Salsa
Servings: 4 Prep 15 mins Cook 12 mins

Ingredients

  • 4 teaspoons olive oil
  • 3 ears corn, kernels cut off cob
  • 3 scallions, thinly sliced
  • 1 jalapeno, seeded and minced
  • 1 garlic, minced
  • 3/4 teaspoon ground cumin
  • 1 tomato, chopped
  • 2 tablespoons chopped fresh cilantro
  • 2 teaspoons fresh lime juice
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 4 catfish fillets (6 ounces each)
  • Cornmeal for dredging (about 1/4 cup)
  • Lime wedges for garnish

Make It

1. 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.

2. 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

Servings Per Recipe: 4; Amount Per Serving: cal. (kcal): 412, Fat, total (g): 8, chol. (mg): 82, sat. fat (g): 1, carb. (g): 48, fiber (g): 5, pro. (g): 38, sodium (mg): 596, Percent Daily Values are based on a 2,000 calorie diet.