Blackened Catfish
Serves: 4
Prep: 7 min
Cook: 10 min
Our version of a Cajun favorite is light on the fat without
sacrificing flavor.Serve with herbed rice and a refreshing cucumber
salad.
1 tsp paprika
1/2 tsp each crumbled dried sage, ground cumin, garlic powder,
granulated sugar and salt
1/4 tsp each ground red pepper (cayenne) and onion powder
4 farm-raised catfish fillets (4 to 5 oz each)
Nonstick spray
1 tsp olive oil
Lemon slices
1. Put paprika, sage, cumin, garlic powder, sugar, salt, red pepper
and onion powder in a 1-gallon plastic food 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 nonstick 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. Carefully turn with spatula. Cook 4 to 5
minutes longer, or until fish feels firm and is opaque at the
thickest part. Serve with lemon slices.
Per serving: 182 cal, 19 g pro, 1 g car, 10 g fat, 42 mg chol,
316 mg sod.
Exchanges: 3 lean meat, 1/4 fat.
Source: Woman’s Day Magazine
March 6th, 2004 at 6:10 am
This spicy fish dish will bring some life to your dinner
table. If you can’t take the heat, reduce the cayenne
pepper to 1/2 or 3/4 tsp.
Number of Servings: 4 Serving Size: 1 fillet
2 Tbsp paprika
1 Tbsp cayenne pepper
1 Tbsp chili powder
1 tsp cumin
1/2 tsp salt
1/2 tsp pepper, ground black
4 4oz catfish fillets
1. In a small bowl combine the first six ingredients and
stir well.
2. Rub one side of each fillet well with spice mixture.
3. Coat a large nonstick skillet with cooking spray. Over
medium high heat, place each fillet spice-side down and
cook for 3 minutes on each side or until fish is done.
Exchanges Per Serving: 3 Lean Meat
Nutrition Information
Amount per serving
Calories 164
Calories from Fat 79
Total Fat 9 g
Saturated Fat 2 g
Cholesterol 65 mg
Sodium 239 mg
Total Carbohydrate 2 g
Dietary Fiber 1 g
Sugars 1 g
Protein 19 g
From "ADA Cookbooks" American Diabetes Association