Seasoned Pan Fried Catfish
1/2 cup potato flakes, instant
1/2 teaspoon seasoned salt
1/8 teaspoon ground black pepper
1 pound catfish fillets
1 egg, beaten
butter flavored cooking spray
In a shallow dish, combine potato flakes, seasoned salt and pepper.
Dip catfish fillets in beaten egg, then coat well with seasoned potato mixture.
Place in a large nonstick skillet coated generously with cooking spray and cook over medium heat until fillets are golden, about 10 minutes.
Spray remaining uncooked side of fillets with cooking spray, turn over and continue cooking until golden and fish flakes easily with a fork about 10 more minutes. Turn only once during cooking.
Nutrition Information per serving:
Calories 165, Calories From Fat 45, Total Fat 5 g, Saturated Fat 1 g, Mono unsaturated 158 mg, Sodium 233 mg, Total Carbohydrate 7 g, Dietary Fiber 1 g, Sugars 0 g, Protein 23 g
Exchanges per serving: Very Lean Meat 4, Starch 1/2