Oven-Fried Catfish

From Country Woman



INGREDIENTS

1 cup crushed cornflakes



3/4 teaspoon celery salt



1/4 teaspoon onion powder



1/4 teaspoon paprika



1/8 teaspoon pepper



6 catfish fillets (6 ounces each)



1/3 cup butter, melted



SERVINGS 6

CATEGORY

Main Dish

METHOD Baked

PREP 10 min.

COOK 25 min.

TOTAL 35 min.



DIRECTIONS

In a shallow bowl, combine the cornflakes, celery salt, onion powder,

paprika and pepper. Brush the fish fillets with butter; coat with crumb

mixture.

Place in a greased 13-in. x 9-in. x 2-in. baking dish. Bake,

uncovered, at 350° for 25 minutes or until fish flakes easily with a

fork. Yield: 6 servings.



NUTRITIONAL INFO

Nutrition Facts: 1 serving (1 each) equals 182 calories, 12 g fat (7 g

saturated fat), 41 mg cholesterol, 410 mg sodium, 12 g carbohydrate,

trace fiber, 6 g protein.

Sizzled Citrus Shrimp



3 tablespoons lemon juice

3 tablespoons dry white wine

2 teaspoons extra-virgin olive oil

3 cloves garlic, minced

1 pound medium shrimp (30-40 per pound), peeled and

deveined

1 teaspoon extra-virgin olive oil

1 bay leaf

1/4 teaspoon crushed red pepper

1/4 teaspoon salt, or to taste

2 tablespoons chopped fresh parsley



Combine lemon juice, wine, 2 teaspoons oil and garlic

in a medium bowl. Add shrimp and toss to coat. Cover

and marinate in the refrigerator for 15 minutes,

tossing occasionally. Drain well, reserving marinade.

Heat 1 teaspoon oil in a large nonstick skillet over

medium-high heat. Add shrimp and cook, turning once,

until barely pink, about 30 seconds per side; transfer

to a plate. Add bay leaf, crushed red

pepper and the reserved marinade to the pan; simmer

for 4 minutes. Return the shrimp and any accumulated

juices to the pan; heat through. Season with salt,

sprinkle with parsley and serve immediately.



Yield: 4 servings



Per Serving:

Calories: 134 kcal

Carbohydrates: 2 g

Dietary Fiber: 0 g

Fat: 4 g

Protein: 18 g

Sugars: 0 g

Fillet of Sole in White Wine



Four 8-ounce fillets of sole

1 1/4 teaspoons salt

1/2 teaspoon white pepper

2 green onions or scallions, chopped

4 Tablespoons (1/2 stick) melted butter

1/2 cup dry white wine

1 Tablespoon chopped parsley

1/2 teaspoon thyme

2 bay leaves, crushed

1 Tablespoon butter

1 1/2 teaspoons flour

2 Tablespoons heavy cream



Preheat oven to 375°F. Wash and dry fillets and season

with salt and pepper. Arrange fillets in a buttered

baking dish in a single layer and sprinkle with the

green onions, melted butter, wine, parsley, thyme, and

bay leaves. Cover with greased paper facing down, then

cover dish, and back 20 minutes. Carefully remove

fillets from baking dish. Strain pan juices into a

small saucepan, add 1 tablespoon butter, and let melt.

Blend in the flour, add the cream, and cook 4 minutes.

Pour over fish and serve.



Makes 4 servings. 6.2 grams of carbohydrate in entire

recipe, if serving 4, each serving contains 1.6 grams

of carbohydrate.

Low Carb Cajun Rubbed Red Snapper



Recipe from

George Foreman's Lean Mean Fat Reducing Grilling

Machine Cookbook



1/2 teaspoon paprika

1/2 teaspoon cayenne pepper

1/4 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1 Tablespoon fresh parsley, finely minced

4 red snapper filets (6 oz.)

nonfat cooking spray



Lightly coat the (George Foreman) grill with cooking

spray and preheat for 5 minutes. In a small plastic

bag, mix all spices. Shake well and pour onto a plate.



Press the filets into the rub and turn to cover

thoroughly. Grill the snapper for 3-5 minutes, or

until the fish flakes easily.



Serves 4.



NUTRITIONAL INFORMATION



Per Serving:

Calories: 248

Total Fat: 6g

Sat Fat: >1g

Carbs: 1g

Protein: 45g

Cholesterol: 80mg

Sodium: 243mg

Atkins Red-Pepper Pancakes with Smoked Salmon



These spicy bell pepper and cilantro pancakes are

delicious by themselves, but they're even better topped

with slivers of smoked salmon and dollops of sour cream.



2 eggs, separated

1/2 cup Atkins Bake Mix

2 Tbs cornmeal

1/4 tsp salt

Pinch of cayenne pepper

2/3 cup heavy cream

1/2 cup diced red pepper

2 Tbs chopped fresh cilantro

1 Tbs unsalted butter, melted

1/2 cup sour cream

6 ounces smoked salmon, cut into thin strips



In a medium bowl, whisk egg yolks, bake mix, cornmeal,

salt, cayenne and cream until smooth. In a small bowl,

beat egg whites with an electric mixer on high speed until

stiff peaks form. Fold egg whites into batter. Mix in red

pepper and cilantro.



Heat a large nonstick skillet over medium-high heat; brush

with butter. For each pancake, use 1 tablespoon batter and

spread with the back of a spoon. Make four pancakes at a

time. Cook pancakes 1 minute until bubbles appear on

surface; flip and cook about 30 seconds more. Transfer to

a wire rack. Repeat with remaining batter.



Top each pancake with a small dollop of sour cream and a

salmon strip.



Nutrition per serving:



Carbohydrates: 3.5 grams

Net Carbs: 3 grams

Fiber: 0.5 grams

Protein: 4.5 grams

Fat: 9.5 grams

Calories: 127

Broiled Salmon with Maple-Mustard Glaze



To insure even cooking, buy salmon cuts from the middle of

the fillet, not the narrow tail end. When portions are the

same thickness, they cook evenly.



1/3 cup sugar-free pancake syrup

1/2 cup water

1 Tbs Dijon mustard

2 garlic cloves, pushed through a press

1/4 tsp salt

4 8-oz salmon fillets 1" thick



In a small heavy saucepan combine syrup, water, mustard,

garlic, and salt and simmer until reduced to about 1/2

cup. Cool.



Heat broiler. Arrange salmon, skin side down, on oiled

rack of broiler pan and season with salt. Broil salmon 4"

from heat source, 6 minutes. Brush with sauce and broil

until just cooked through, about 4 minutes more.



Nutrition per serving:



Carbohydrates: 1 grams

Net Carbs: 0.5 grams

Fiber: 0.5 grams

Protein: 45.5 grams

Fat: 25 grams

Calories: 422

Low Carb Crockpot Poached Salmon



1 1/4 lb salmon fillet

1 tsp chopped chives

1/2 cup chopped celery

1 bay leaf

1/4 tsp onion powder

1/2 tsp salt

1/2 cup apple juice

1/2 cup water

1 Tbs lemon juice



Lay salmon in crockpot. Sprinkle chives, celery and

bay leaf beside salmon. Stir remaining ingredients

together in bowl. Pour over salmon. Cover and cook on

Low for 3-4 hours or on High for 2 hours. Cook until

salmon flakes with fork. Discard bay leaf.

Baked Crusted Salmon Fillet

Salmon is a popular fish that's healthy too.  Enjoy this easy way to

prepare salmon that adds extra flavor but not extra calories. 



1 tsp. Old Bay Seasoning

1/2 tsp. onion powder

1/2 tsp. dill weed

1 lb. salmon fillet, cut into 2, 3 or 4 serving pieces



Preheat oven to 450° F.  Blend Old Bay, onion powder, and dill weed.  Set

aside. 



Place fillet, skin side down, in baking pan coated with cooking spray;

lightly brush

surface with vegetable oil.



Sprinkle seasoning mixture evenly over fillet. 



Bake 8 to 10 minutes per inch of thickness or until fish flakes easily with a

fork.



Makes 2 to 4 servings.



Nutrition Information:

Per serving = Calories 181, Fat 9 g, Cholesterol 65 mg, Sodium 178 mg,

Carbohydrates 1 g, Fiber 0 g, Protein 24 g.