Catfish Po'Boys

Purchase pre-made catfish nuggets to shorten the prep time for this fast recipe even further. Serve with a side of sweet potato chips.

Yield: 4 servings

Ingredients

• 2  tablespoons  fat-free milk
• 1  pound  catfish fillets, cut into 2 1/2-inch pieces
• 1/2  teaspoon  salt
• 1/4  cup  yellow cornmeal
• 1  tablespoon  Cajun seasoning (such as McCormick)
• 2  teaspoons  vegetable oil
• 1  tablespoon  white wine vinegar
• 2  tablespoons  fat-free mayonnaise
• 1  tablespoon  fat-free sour cream
• 1 1/2  teaspoons  sugar
• Dash of crushed red pepper
• 2  cups  bagged broccoli coleslaw
• 4  (2 1/2-ounce) hoagie rolls with sesame seeds, toasted

Preparation

Combine milk and catfish in a large bowl, tossing gently to coat. Remove fish from bowl; shake off excess milk. Sprinkle fish with salt. Combine cornmeal and Cajun seasoning in a large zip-top plastic bag. Add fish to bag. Seal and shake to coat.

Heat oil in a large nonstick skillet over medium-high heat. Add fish; cook 3 minutes on each side or until fish flakes easily when tested with a fork.

While fish cooks, combine vinegar and next 4 ingredients (vinegar through pepper) in a medium bowl. Add broccoli coleslaw; toss well to coat. Spoon 1/2 cup slaw mixture onto bottom half of each roll. Arrange fish evenly over each serving, and top with top halves of rolls.

Nutritional Information

Calories:

442 (30% from fat)

Fat:

14.7g (sat 3.2g,mono 6.4g,poly 3.8g)

Protein:

26g

Carbohydrate:

50.2g

Fiber:

3.4g

Cholesterol:

54mg

Iron:

3.6mg

Sodium:

818mg

Calcium:

144mg