Recipe for Fried Catfish (Fried Sangat)

Ingredients: 1/3 cup stone-ground yellow cornmeal 1 tsp chilli powder 1 tsp ground cumin 1/2 tsp ground coriander 1/2 tsp salt (optional) 1/4 tsp freshly ground pepper 4 catfish fillets-5 ounces (150 g) each olive oil cooking spray 2 tsp olive oil

Preheat oven to 400?F (200?C), Gas Mark 6. In a shallow bowl, combine cornmeal, chilli powder, cumin, coriander, salt (if using), and pepper. Dredge catfish fillets in cornmeal mixture, shaking off any excess. Lightly coat a large ovenproof skillet with cooking spray. Add olive oil and place over medium-high heat. Add the catfish and saut?or about 3 minutes per side, turning once, until catfish starts to brown. 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 fibre, 82 mg cholesterol, 69 mg sodium Diabetic exchanges: 3 lean protein, 1/2 carbohydrate (bread/starch)

Recipe By: Niru Gupta (Continental)

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