Serves 6

Catfish has a distinctive flavor you are sure to enjoy. You can also use chutney or salsa for added flavor (see recipes in Chapter 6).

1½ pounds catfish fillets

¼ cup cornmeal

¼ cup bread crumbs

¼ cup all-purpose white unbleached flour

Fresh-cracked black pepper, to taste

½ teaspoon Old Bay Seasoning

¼ cup plain nonfat yogurt

1 tablespoon olive oil

1 cup Spicy Mango Sauce (see recipe on page 88)

• Preheat oven to 375°.

• Rinse the fish in ice water and pat dry. Sift together the cornmeal, bread crumbs, flour, black pepper, and Old Bay.

• Coat the fish with the yogurt and then dredge in the cornmeal mixture.

• Coat the bottom of a medium-size baking dish with some of the oil. Place the breaded fish fillets in the dish and spray (or drizzle) the top of each with the remaining oil; bake for 20 to 30 minutes, until the fish is thoroughly cooked and brown on both sides. Serve with Spicy Mango Sauce.

Spraying Olive Oil

Putting olive oil in a spray bottle helps to cut down on the amount used and is helpful for topping breaded items that are to be oven-fried.