Oven Fried Catfish

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

* Preparation: 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.

* Preheat oven to 450°.

* Combine cornmeal, cornstarch, salt, and pepper in a shallow dish. Dredge fish in cornmeal mixture.

* 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.

* Serve with a dark leafy green vegetable like steamed spinach.

Yield: 4 servings (serving size: 1 fillet)

Nutritional Information: 296 (27% from fat) Calories: 8.8g (sat 1.9g,mono 3.1g,poly 2.5g) Fat: 32.8g Protein: 17.7g Carbohydrate: 1.1g Fiber: 99mg Cholesterol: 2.8mg Iron: 361mg Sodium: 74mg Calcium:

Cooking Light