Cornmeal-Coated Catfish with Pico de Gallo

Diabetes Appropriate
Nut-free
Soy-free
Wheat-Free / Gluten-Free
Heart-Healthy
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
25 minutes

Ingredients

  • Pico de gallo:
  • 4 large tomatoes, seeded and chopped
  • 1/3 cup diced red onion
  • 1/2 jalapeño, seeded and diced*
  • 1/2 cup chopped fresh cilantro
  • 2 tbsp. fresh lime juice
  • 1/2 tsp. ground cumin
  • 1/4 tsp. chili powder
  • Catfish:
  • 3/4 cup cornmeal
  • 1/4 tsp. crushed red pepper flakes
  • 3 egg whites
  • 4 (4- to 5-oz.) catfish fillets

Directions

Prep Time
15 minutes
Cook Time
10 minutes
Ready in
25 minutes
  1. Preheat oven to 400°F. Coat a 9x13-inch baking dish with nonstick cooking spray. For the pico de gallo, in a medium bowl combine tomatoes, onion, jalapeño, cilantro, lime juice, cumin and chili powder. Cover and refrigerate until ready to serve.
  2. For the catfish, in a shallow plate combine cornmeal and red pepper flakes. In another shallow bowl lightly beat egg whites. Dip fillets in egg whites, then in cornmeal, turning to coat both sides. Place fillets in baking dish.
  3. Place baking dish in oven. Bake 10 minutes or until fish flakes easily with a fork. Serve with warm with pico de gallo.

Nutritional Information

Serving Size
1
Per Serving
Calories 167, Calories Fat 29, Total Fat 3g, Saturated Fat 0g, Cholesterol 30mg, Sodium 160mg, Carbohydrate 20g, Protein 17g
Serving Size1
Calories167
Calories Fat29
Calories (fat) extra17
Total Fat3g
Total Fat (extra)5
Saturated Fat0g
Saturated Fat (extra)4
Cholesterol30mg
Cholesterol (extra)10
Sodium160mg
Sodium (extra)7
Potassium575mg
Carbohydrate20g
Carbohydrate (extra)7
Fiber3g
Fiber (extra)16
Sugars6g
Protein17g
Omega30g
Vitamin A1843IU
Vitamin A (extra)37
Vitamin C53mg
Vitamin C (extra)90
Iron1mg
Iron (extra)7