Make this recipe a recipe that people in that category can eat. categories: ['low_sugar'], recipe: wash the fish fillets and pat dry. in a bowl mix the ground wheat flakes and all the seasonings. pour the dry mixture onto a piece of foil or wax paper, and dip the fillets into the seasoning, coating both sides. in a heavy cast iron fry pan heat the oil. fry the fillets for 2 minutes on each side. lay the fillets on a plate lined with a paper towel, cover with another paper towel, and pat to remove excess oil.

Target recipe: preheat broiler. line pan with foil for easy clean up. combine oil, paprika, oregano, salt and cayenne pepper in a small bowl. place catfish on foil-lined pan and brush both sides with spice mixture. arrange catfish, flat side up, for initial cooking. broil about 10 minutes (until catfish reaches an internal temperature of 145 degrees f), carefully turning fillets once halfway through cooking. don't overcook!