Estimated Nutrition (whole recipe, rough)
Counts 6 of 7 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Pine Nut | 1 oz (28g) | 191 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Salt | 1 tsp (6g) | 0 |
| Catfish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/4 cup plus 2 tablespoons pine nuts
- 1/2 cup yellow cornmeal
- 1/4 cup all-purpose flour
- 1 teaspoon salt
- 1/2 teaspoon cayenne pepper
- 1/4 teaspoon ground cumin
- 4 U.S. Farm-Raised Catfish fillets
- 1/4 cup vegetable oil
- =
Directions
1. Preheat the oven to 350°F.
2. Spread pine nuts on a baking sheet and toast in the oven for about 5 minutes or until golden brown. Cool. Grind 1/4 cup of the pine nuts and reserve remaining for garnish.
3. Mix ground pine nuts, cornmeal, flour, salt, cayenne pepper and cumin in a shallow dish or on a piece of wax paper. Dredge catfish fillets in the pine nut mixture. Set aside on a wax paper-lined baking sheet.
4. Heat oil in a large skillet over medium heat. Fry catfish fillets, two at a time, in the hot oil for 4 minutes on each side or until fish flakes easily when tested with a fork. Sprinkle fillets with whole pine nuts and serve.