Blackened Catfish with Easy Tartar Sauce and Rice
Yield: Makes 4 servings
Ingredients:
Easy Tartar Sauce (recipe follows)
4
(4-ounce) catfish fillets
Nonstick garlic-flavored cooking spray
2
teaspoons blackened or Cajun seasoning blend
Preparation:
1.
Prepare Easy Tartar Sauce.
2.
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.
3.
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.
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 |
Easy Tartar Sauce
Yield: Makes about 1/4 cup
Ingredients:
1/4
cup fat-free or reduced-fat mayonnaise
2
tablespoons sweet pickle relish
Preparation:
1.
Combine mayonnaise, relish and lemon juice in small bowl; mix well. Refrigerate until ready to serve.