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Oven-Roasted Boston Scrod
Learn how to prepare traditional Northeastern meals and dishes that will delight even the staunchest Yankee stomach.
Blackened Catfish with Easy Tartar Sauce and Rice
Yield: Makes 4 servings
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:
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 |
Dietary Exchange:
| Fat | 1 |
| Meat | 2 |
| Starch | 2 |
This recipe appears in:
Southern
