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Blackened Catfish Recipe
Serves 4
Per serving: 182 calories; 19g protein; 1g carbohydrate; 10g fat; 42mg cholesterol; 316mg sodium.
Exchanges: 3 lean meat, 1/4 fat.
Ingredients: 1 tsp paprika
1/2 tsp crumbled dried sage
1/2 tsp ground cumin
1/2 tsp garlic powder
1/2 tsp granulated sugar
1/2 tsp salt
1/4 tsp ground red pepper (cayenne)
1/4 tsp onion powder
4 farm-raised catfish fillets (4 to 5 oz each)
Nonstick cooking spray
1 tsp olive oil
Lemon oil
Instructions: 1. Put paprika, sage, cumin, garlic powder, sugar, salt, red pepper and onion powder in a 1-gallon food-storage bag. Close bag and shake until well blended.
2. Put 1 fillet in bag at a time and shake until lightly coated.
3. Coat large nonstick skillet with cooking spray. Add oil and heat over medium-low heat until hot.
4. Add catfish fillets, skinned side up, and cook 4 to 5 minutes until lightly blackened.
5. Carefully turn with spatula. Cook 4 to 5 minutes longer, or until fish feels firm and is opaque at the thickest part.
6. Serve with lemon slices, herbed rice for garnish and a refreshing cucumber salad.
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