Cornmeal Crusted Catfish - 227 calories

Cornmeal Crusted Catfish
YIELD: 4 servings

3 slices bacon
1/3 c. yellow cornmeal
2 tsp. salt-free Cajun seasoning
1/2 tsp. salt
4 (6-oz) catfish fillets

Prep

Cook bacon in large nonstick skillet over medium heat until crisp. Remove bacon from pan; reserve 2 tsp. drippings in pan. Crumble bacon, reserve for another use. (See next recipe)

Combine cornmeal, seasoning, and salt in a shallow dish. Dredge fillets in cornmeal mixture, shaking off excess.

Heat bacon drippings in pan over med-high. Add fillets, cook 5 minutes on each side or until done.

Cal: 277
Fat: 13.7
Sat. fat: 3.4
Mono. fat: 6.9
Prot: 27.5
Carb: 8.9
Fiber: .9
Sodium: 412


And, if you want to use that bacon....

Crisp Mashed Potato Cakes
Yields 6

Cooking spray
1/2 c. chopped green onions
2 c. mashed potatoes, chilled
2 Tbsp. shredded extra sharp cheddar cheese
1/8 tsp. salt
1/8 tsp. pepper
1 bacon slice, cooked and crumbled
3/4 c. Panko

Preheat oven to 425.

Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add green onions to pan and cook 2 min or until tender, stirring occasionally. Remove from heat.

Pleace mashed potatoes in a medium bowl. Stir in onions, cheese, salt, pepper, and bacon. Divide into 6 even portions, shaping each into a 1/2-thick patty. Place panko in shallow dish. Dredge patties in panko. Place patties on a baking sheet coated with cooking spray. Bake for 12 min. Carefully turn patties ove and bake another 12 min or until golden.

Cal: 122
Fat: 2.2
Sat. fat: 1.1
Prot: 3.6
Carb: 22
Sodium: 290