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PointsPlus “Fried” Catfish with Potato Sticks Recipe
Feb 28, 2011 @ 12:53 PM
Posted by
Daily Value: 17%
Servings: 4
Dairy-Free, Gluten-Free, Wheat-Free, Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 335Daily Value: 17%
Servings: 4
Dairy-Free, Gluten-Free, Wheat-Free, Sugar-Conscious
| Fat | 10g | 15% |
| Saturated | 2g | 11% |
| Trans | 0g | 0% |
| Carbs | 34g | 11% |
| Fiber | 4g | 15% |
| Sugars | 2g | 0% |
| Protein | 27g | 54% |
| Cholesterol | 124mg | 41% |
| Sodium | 458mg | 19% |
| Calcium | 42mg | 4% |
| Magnesium | 66mg | 17% |
| Potassium | 1080mg | 31% |
| Iron | 2mg | 13% |
| Zinc | 1mg | 9% |
| Vitamin A | 256IU | 5% |
| Vitamin C | 34mg | 57% |
| Thiamin (B1) | 0mg | 14% |
| Riboflavin (B2) | 0mg | 15% |
| Niacin (B3) | 5mg | 25% |
| Vitamin B6 | 1mg | 34% |
| Folic Acid (B9) | 67µg | 17% |
| Vitamin B12 | 4µg | 70% |
| Vitamin D | 1µg | 0% |
| Vitamin E | 1mg | 7% |
| Vitamin K | 37µg | 47% |
| Fatty acids, total monounsaturated | 4g | 0% |
| Fatty acids, total polyunsaturated | 2g | 0% |
Have a question about the nutrition data? Let us know.
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Weight Watchers International
A healthier and light alternative to this fried fish dish.
Click here to see the Weight Watchers Gets a Face-Lift with PointsPlus story.
Adapted from "Weight Watchers New Complete Cookbook" by Weight Watchers
INGREDIENTS
- Nonstick cooking spray
- 1 ¼ pounds red potatoes, scrubbed
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 large egg
- ¼ cup yellow cornmeal
- 2 tablespoons finely chopped fresh parsley
- Four 5-ounce catfish fillets
- 4 lemon wedges
DIRECTIONS
Preheat oven to 400 degrees. Spray 2 baking sheets with nonstick spray.
Cut potatoes into ½-by-2-inch sticks; rinseunder cold running water and pat dry with paper towels. Spread in single layer on one of prepared baking sheets; spray with nonstick spray. Bake until potatoes are golden brown and crispy, about 30 minutes. Immediately sprinkle with ¼ teaspoon of salt and ¼ teaspoon of pepper.
Meanwhile, lightly beat egg in pie plate. Mix together cornmeal, parsley, remaining ¼ teaspoon salt and remaining ¼ teaspoon pepper on sheet of wax paper. Dip catfish, one fillet at a time, in egg, then coat with cornmeal mixture, pressing so it adheres.
Place fish on remaining prepared baking sheet; lightly spray with nonstick spray. Bake until golden brown and just opaque in center, about 12 minutes. Serve with potato sticks and lemon wedges.
Recipe Details
Per serving (1 catfish fillet and ¼ of potatoes): 294 grams, 289 Cal, 5 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 119 mg Chol, 371 mg Sod, 36 g Total Carb, 3 g Total Sugar, 4 g Fib, 24 g Prot, 44 mg Calc.
PointsPlus value: 7
Servings: 4
