Good Lifestyle

Almost allCatfish You meet restaurant menus has one thing in common: a long quenching in hot fat. We never understood the whole call. Once the food is beaten and fried, everything starts to taste the same? This catfish recipe imitates the satisfactory crisis of a fried net and corn salsa offers more flavor than you will never find in a layer of soybean oil.

Nutrition:430 calories, 20 g of grease (4 g saturated), 460 mg of sodium

Serve 4

You will need

4 c. Canola oil tea
1 ear corn, cobblestone cores
1 box of black beans (16 oz), rinsed and drained
1 lawyer, stung and cut in cubes
Juice of 1 lime, as well as neighborhoods for the garnish
1 Jalapeño, minced
Salt and black pepper 1 cup corn corn
1/8 c. TSP Cayenne Pepper
4 catfish fillets (6 oz each, catfish is affordable and found on most markets, but plunssion and tilapia are good substitutes.)

How to do it

1. Heat 1 teaspoon of oil in an average pan over medium-high heat.
2. Add corn kernels and cook, stirring occasionally until they are slightly golden, about 5 minutes.
3. Add beans and warm.
4. Transfer to a bowl and stir in the lawyer, the lime juice and Jalapeño; Season with salt and pepper.
5. Pour corn on a large plate; Season with the Cayenne, 1 teaspoon of salt and 1/4 teaspoon pepper.
6. Drage the nets in corn until it is coated equally.
7. Heat the 3 remaining coffee tables of oil in a bignonstick stove Or jumped pan on medium heat.
8. When the oil is hot, add the catfish and cook for 4 to 5 minutes per side, until the coating is golden and crisp and the fish flies easily.
9. Serve the fish surmounted by salsa, as well as additional lime quarters, if you like.

Eat

Pan-fry

The virtues of the pan are multiple. First of all, you do not have to spend money on a bottle of entire oil for frying some pieces of fish or chicken. Then you avoid the friring mess at home. Finally, and the most important, pan-frying provides the delicious flavor and the crisp texture of the deep frieze for a fraction of calories.

Movie A pan with oil (peanut is the best, both for its high smoke point and its healthy fat profile) and the heat on the environment. Flour or bread slightly your chicken, pork or fish (pormed chicken and thin fish cuts work better from their cooking quickly and uniformly) and add a room at a time from the pan. Do not crowd (!) Or the oil temperature will move away and the crust will be soggy. Cook until a deep golden crust develops on each side, adding more oil if the saucepan dries along the way.

This recipe (and hundreds of people more!) Came from one of our cooks, not that! books. For easier cooking ideas, you can alsobuy the book!