Blackened Catfish with Easy Tartar Sauce and Rice
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the Editors of Publications International, Ltd.. "Blackened Catfish with Easy Tartar Sauce and Rice" 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/blackened-catfish-with-easy-tartar-sauce-and-rice-recipe.htm> 25 May 2013.
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Blackened Catfish with Easy Tartar Sauce and Rice
YIELD Makes 4 servings
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INGREDIENTS
| Easy Tartar Sauce (recipe) | |
| 4 | (4-ounce) catfish fillets |
| 2 | teaspoons lemon juice |
| Nonstick garlic-flavored cooking spray | |
| 2 | teaspoons blackened or Cajun seasoning blend |
| 1 | cup hot cooked rice |
PREPARATION:
- Prepare Easy Tartar Sauce.
- Rinse catfish and pat dry with paper towel. Sprinkle with lemon juice; coat with cooking spray. Sprinkle with seasoning blend; coat again with cooking spray.
- Heat large nonstick skillet over medium-high heat until hot. Add 2 fillets to skillet seasoned side down. Cook 3 minutes per side. Reduce heat to medium and cook 3 minutes more or until fish begins to flake when tested with a fork. Remove fillets from skillet; keep warm. Repeat with remaining fillets. Serve with tartar sauce and rice.
This recipe appears in:
Southern
NUTRITIONAL INFORMATION:
| Serving Size: | 1 fillet with 1 tablespoon tartar sauce and 1/4 cup cooked rice |
| Fiber | 1 g |
| Carbohydrate | 33 g |
| Cholesterol | 54 mg |
| Saturated Fat | 2 g |
| Total Fat | 8 g |
| Calories from Fat | 26 % |
| Calories | 290 |
| Protein | 19 g |
| Sodium | 344 mg |
DIETARY EXCHANGE:
| Fat | 1 |
| Meat | 2 |
| Starch | 2 |
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