Broiled Catfish with Spicy Crust

Purchasing a good quality frozen catfish fillets brings this dish to the table as a hit!

Crust Ingredients:

• 3 tbsp yellow coarse ground cornmeal, or fine if you prefer
• 1 tsp paprika
• 1/2 tsp dried thyme
• 1/4 tsp cayenne pepper
• 1/2 tsp freshly ground black pepper

Main Ingredients:

• 4 skinless catfish fillets (make sure there is no black skin attached)
• 1 1/2 tsp canola oil, or olive oil
• lemon wedges

Procedure:

• Preheat the broiler and position the pan bout 6 inches from the heat source.
• Combine the cornmeal, paprika, thyme, cayenne, and black pepper, mixing well.  Set aside.
• Place the catfish fillets between 2 pieces of waxed paper.  Using a roller pin, roll it back and forth over the fillets, pressing down slightly, to flatten the fillets to the desired thinness.
• Place the fillets on a plate and brush them lightly with the oil.  Then, place the fillets in the cornmeal mixture and lightly turn them to coat.  You may prefer to coat only one side, letting it be the top.
• Arrange the fillets on the broiler pan and broil for 6 – 8 minutes until the center is “white.”  (Test with a small knife) 

Serve immediately with the Yogurt/Fig sauce.

Fresh fruit for dessert makes this meal extra healthy!  Add slaw if you like, making sure to use dressing sparingly.

Yogurt and Fig Sauce for Fish

• 1/3 cup chopped walnuts
• 2 cups nonfat plain yogurt (NOT VANILLA)
• 1/2 C DICED dried figs or dates
• 2 tsp honey
• dash of cinnamon or ground nutmeg

Toast the walnuts briefly.

Top yogurt with toasted walnuts and dried figs,  Drizzle the honey on top and garnish with the cinnamon.  This is a wonderfully healthy substitutue for tartar sauce for any fish!