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Food & Fitness
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Recipes
Baked Catfish
An old Southern favorite, this breaded catfish is baked, not fried, to save calories and fat. Serve with Southern Corn Bread and Best-Ever Coleslaw for a real down-home picnic.
For this recipe, and for dozens of other Association-approved recipes, purchase The New Family Cookbook for People with Diabetes from our online store.
Serves 4; Serving size: 1 fish fillet
Prep time: 30 minutes
Ingredients
4 catfish or ocean perch fillets (1 lb total)
2 pieces white bread, crumbled, or 1 cup fresh bread crumbs
2 Tbsp grated Romano or Parmesan cheese
2 tsp chopped fresh basil or oregano
1/2 tsp salt
1/4 tsp ground black pepper
1 egg beaten, or 1/4 cup egg substitute
1/4 cup low-fat (1%) buttermilk
Preparation
- Preheat oven to 400°F. Prepare a baking pan with nonstick pan spray. In a pie pan or shallow dish, mix the bread crumbs, cheese, basil or oregano,salt, and pepper. Set aside.
- In another pie pan or dish, combine the egg and buttermilk. Dip each fish fillet first in the milk mixture, then in the crumb mixture to coat both sides with crumbs.
- Arrange the fillets in 1 layer in the baking pan. Bake 15 to 20 minutes, until the fish flakes easily with a fork.
Nutritional Information
Exchanges/Choices
1/2 Starch
1/2 Monosaturated Fat
3 Lean Meats
Total Calories: 225
Calories from Fat: 98
Total Fat: 11 g
Saturated Fat: 3 g
Cholesterol: 121 mg
Sugars: 1 g
Sodium: 518 mg
Total Carbohydrate: 7 g
Dietary Fiber: 0 g
Protein: 23 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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