Tuesday, January 11, 2011

Catfish Po'boys with Broccoli Slaw

A couple of nights ago while I made the Butternut Squash & Tasso Bisque, Dh put together these fabulous Catfist Po'boys with Broccoli Slaw. We made them using this Cooking Light recipe once a few years ago, but had not made them again because W decided he didn't like catfish and I don't like the obvious substitute, tilapia. W has become a more open-minded diner so I decided we should try them again. Big hit! Our version is pretty close to the Cooking Light recipe, with a few quantity changes which no doubt add some calories and fat.

Catfish Po'boys with Broccoli Slaw

Ingredients:
  • 1/2 tablespoons fat-free milk
  • 2 pound catfish fillets, cut into 2 1/2-inch pieces
  • 1 teaspoon salt
  • 1/2 cup yellow cornmeal
  • 2tablespoon Cajun seasoning
  • 1/2 cup vegetable oil
  • 1 tablespoon white wine vinegar
  • 2 tablespoons fat-free mayonnaise
  • 1 tablespoon fat-free plain yogurt
  • 1 1/2 teaspoons sugar
  • Dash of crushed red pepper
  • 2 cups bagged broccoli coleslaw
  • 4 whole wheat sub rolls, toasted
Directions:
  1. Combine the milk and the catfish in a large bowl, tossing gently to coat. Let stand about 10 minutes.
  2. Whisk together the vinegar, mayonnaise, yogurt and sugar in a medium bowl.
  3. Remove the fish from the bowl, shaking off the excess milk. Sprinkle the fish with salt.
  4. Combine the cornmeal and the Cajun seasoning in a large zip-top plastic bag. Add the fish to the bag. Seal the bag and shake the it to coat the fish.
  5. Heat 3 tablespoons of oil in a large nonstick skillet over medium-high heat. Add the fish in batches; cooking 3 minutes on each side or until fish flakes easily when tested with a fork. Add oil as needed. Drain the fish on paper towels and keep warm.
  6. Add the broccoli slaw to the dressing and toss well to coat. Cover each of the rolls with pieces of fish, then spoon about 1/2 cup slaw mixture on top of the fish. Top with top halves of rolls.
Yield: 4 servings
Prep time: 20 minutes
Cook time: 15 minutes

I've bemoaned in the past that we can't make good po'boys here because we can't get the right kind of bread, but these po'boys have such a great combination of textures that a soft sub roll works fine. Definitely going into the repeat file.

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