Ingredients
5 oz fresh catfish fillets sliced into 1oz long pieces
Zero fat spray
2 oz ground corn meal
1 tsp ground parmesan
1 tsp onion powder
1 tsp garlic powder
¼ tsp white pepper
½ tsp black pepper
1 tsp ground mustard
2 oz fine ground cauliflower (grind in food processor till small crumbles)
2 egg whites for batter
2 large leaves of fresh greens: collard, turnip or Swiss chard
FAUX FRIED CATFISH PREPARATION
Mix all dry ingredients in bowl or plate. Whip egg whites in small bowl. Dredge catfish strips in egg whites and place in breading mix to coat lightly. Spray skillet with zero fat spray and place catfish strips carefully. DO NOT MOVE- Turn over at 3 minutes and cook till lightly brown 5-8 minutes. Plate on greens for contrast.
HERB TARTAR SAUCE
Ingredients
4 oz fat free plain Greek yogurt
1 tsp diced basil
½ tsp diced dill (unsweetened pickles) pickles
1 tsp diced red onion
½ tsp diced fresh garlic
½ tsp black pepper
HERB TARTAR SAUCE PREPARATION
Mix all ingredients in a large bowl and serve in small portion cup.
POTATO CHIP CRISPS
Ingredients
2 oz thin slice fresh Yukon potatoes
Zero fat spray
1 tsp onion powder
1 tsp garlic powder
¼ tsp white pepper
½ tsp black pepper
1 tbsp fresh finely diced parsley
POTATO CHIP CRISPS PREPARATION
Mix all dry ingredients in small bowl and dust potato “chips” then place in sautee pan on medium heat. Pan sear, for several minutes to thoroughly dry and brown.
CABBAGE SLAW
Ingredients
3 oz thinly sliced green cabbage
1 oz thinly sliced red cabbage
1 oz julienne carrots
1 oz very thin sliced onion
1 tsp minced garlic
2 oz fat free plain Greek yogurt
½ tsp sugar substitute
1 tsp Dijon mustard
CABBAGE SLAW PREPARATION
Mix garlic, mustard & sugar substitute w/ yogurt in a bowl. Add veggies and mix, place in portion cup.