Fried Catfish

(makes 4 servings)

1/3 cup (48 g) stone-ground yellow cornmeal
1 teaspoon (5 ml) good-quality chili powder
1 teaspoon (5 ml) ground cumin
1/2 teaspoon (2.5 ml) ground coriander
1/2 teaspoon (2.5 ml) salt (optional)
1/4 teaspoon (1.25 ml) freshly ground pepper
4 catfish fillets, 5 ounces (150 g) each
olive oil cooking spray
2 teaspoons (10 ml) olive oil

1. Preheat oven to 400°F (200°C), Gas Mark 6. In a shallow bowl, combine cornmeal, chili powder, cumin, coriander, salt (if using), and pepper. Dredge catfish fillets in cornmeal mixture, shaking off any excess.
2. Lightly coat a large ovenproof skillet with cooking spray. Add olive oil and place over medium-high heat. Add the catfish and sauté for about 3 minutes per side, turning once, until catfish starts to brown.
3. Transfer skillet to the oven and bake for another 8 to 10 minutes, until fish flakes when tested with a fork. Serve at once.

Per serving: 191 calories (32% calories from fat), 24 g protein, 7 g total fat (1.4 g saturated fat), 8 g carbohydrate, 1 g dietary fiber, 82 mg cholesterol, 69 mg sodium
Diabetic exchanges: 3 lean protein, 1/2 carbohydrate (bread/starch)