|
Creole Catfish Fillets This moist fish gets plenty of flavor when served with a spicy sauce and fresh lemon wedges. Ingredients: 3 tablespoons reduced-fat plain yogurt 2 tablespoons finely chopped onion 1 tablespoon fat-free mayonnaise 1 tablespoon Dijon mustard 1 tablespoon ketchup 1/2 teaspoon dried thyme 1/4 teaspoon grated lemon peel 1 teaspoon paprika 1/2 teaspoon onion powder 1/4 teaspoon salt 1/8 teaspoon cayenne pepper Four catfish fillets (4 ounces each) Four, lemon wedges Directions: In a bowl, combine the first seven ingredients. Cover and refrigerate until serving. In another bowl, combine the paprika, onion powder, salt and cayenne; rub over both sides of fillets. Grill, covered, in a grill basket coated with nonstick cooking spray over medium-hot heat, or broil six inches from the heat for five to six minutes on each side or until fish flakes easily with a fork. Serve with lemon wedges and yogurt sauce. Recipe makes four servings - one fillet with about 1-tablespoon sauce. Nutritional information per serving: Calories 182 Total Fat 9g Saturated Fat 2g Cholesterol 54mg Sodium 382mg Carbohydrates 5g Fiber 1g Protein 19g
|