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.