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Ингредиенты
- 1 lb Catfish fillets
- 1 c. Lowfat buttermilk
- 1 Tbsp. Tabasco sauce
- 1/2 c. Cornmeal, white, or possibly yellow
- 1/2 c. Flour
- 1 tsp Cajun seasoning, commercially blended
- 2 Tbsp. Vegetable oil, may be doubled
- 1 med Onion, finely diced Extra virgin olive oil spray, (*)
- 1 c. Minced spinach
- 2 Tbsp. Fresh lemon juice
- 1 dsh Worcestershire sauce
- 1 dsh Freshly grnd black pepper
- 1 tsp Chopped garlic
- 1/4 c. White wine
Инструкции
- [1] Marinate catfish in buttermilk and tabasco sauce for 1 hour (in refrigerator).
- [2] Dredge fish in mix of cornmeal, flour and cajun spice blend. Let rest about 5 min. Fry fish in oil for 2 to 3 min per side. Set aside and keep hot.
- [3] For the sauce, saute/fry onion in extra virgin olive oil till soft; add in fresh minced spinach, lemon juice, worcestershire sauce, black pepper, garlic, and wine.
- Cover and simmer 2 to 3 min. Serve over fish fillets.
- Makes 4 servingssat) If sauteed in 1 Tbsp. oil supplemented with spray as needed,
- (* Original used 1/4 c. extra virgin olive oil to saute/fry the spinach) Press-Enterprise,
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 274g | |
| Recipe makes 4 servings | |
| Calories 397 | |
| Calories from Fat 148 | 37% |
| Total Fat 16.64g | 21% |
| Saturated Fat 2.95g | 12% |
| Trans Fat 0.18g | |
| Cholesterol 56mg | 19% |
| Sodium 165mg | 7% |
| Potassium 591mg | 17% |
| Total Carbs 34.83g | 9% |
| Dietary Fiber 2.0g | 7% |
| Sugars 4.77g | 3% |
| Protein 23.35g | 37% |
