Fry With a Clear Conscience
Natural sugars in paprika and cornmeal caramelize to a deep golden brown, creating a paper-thin crust that seals in the juices. We used catfish fillets, but any mild-flavored fish will be just as tasty. Amp up the flavor by replacing the salt and pepper with a spicy seasoning blend such as Creole or Caribbean jerk. Don't overcrowd the pan. If your skillet isn't large enough to hold all four fillets, just cook the fish in two batches.
- Catfish is one of the best sources of vitamin D, a vital nutrient that helps your body absorb and retain calcium, promoting bone health.
- Beef is a good source of nine essential nutrients. The leanest cuts, such as those used for cubed steak, average just 1 more gram of saturated fat per serving than a skinless chicken breast.
- Low-calorie, high-fiber potatoes offer vitamins C and B6 and potassium. Mashed potatoes are a favorite (especially with Chicken-fried Steak), but skip the butter, and stir in a few spoonfuls of fat-free cream cheese instead. The cheese adds richness and calcium and lowers the glycemic index of the potatoes.