Seasoned Pan-Fried Catfish **** Recipe

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Looking for an easy Seasoned Pan-Fried Catfish **** recipe? Learn how to make Seasoned Pan-Fried Catfish **** using healthy ingredients.


Submitted by christinavt

Makes 4 servings



Adapted from the American Diabetes Association. instant potato flakes, seasoned salt, pepper, catfish or swai or basa or tra fillets, egg, butter-flavored cooking spray cvt

Recipe Ingredients for Seasoned Pan-Fried Catfish ****

1/2 cup potato flakes, instant
1/2 tsp seasoned salt
1/8 tsp ground black pepper
0.91 lb catfish fillets
4/5 large egg, beaten (net from one large egg used in dipping fish)
1.06 g (4 sprays) PAM, butter-flavored

Recipe Directions for Seasoned Pan-Fried Catfish ****

  1. In shaker combine seasoned salt and pepper. Dip catfish fillets in beaten egg, then coat well with potato flakes. Sprinkle with salt and pepper.

  2. Place in a large nonstick skillet coated generously with cooking spray, and cook over medium heat until fillets are golden, about 10 minutes, checking with spatula.

  3. 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.

  4. Notes: 0.91 lb catfish produced 400 g cooked dish, not the 480 g calculated by C-C, therefore putting in exact grams eaten will reproduce the ADA's Nutrition Data very closely.

Categories

Fish, Potatoes, Main Dish, American, Fry, Sugar-Free

Nutrition Facts
Serving Size 120.1g
Amount Per Serving
Calories
177
Calories from Fat
82
% Daily Value*
Total Fat
9.1g
14%
Saturated Fat
1.7g
9%
Trans Fat
0.0g
Cholesterol
91mg
30%
Sodium
303mg
13%
Potassium
411mg
12%
Total Carbohydrates
4.9g
2%
Dietary Fiber
0.4g
2%
Sugars
0.2g
Protein
17.8g
Vitamin A 2% Vitamin C 9%
Calcium 2% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Very low in sugar
  • High in phosphorus
  • High in selenium
  • High in thiamin
  • Very high in vitamin B12
  •   Bad points
  • High in cholesterol
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