Blackened Catfish With Easy Tartar Sauce And Rice from Healthy Diabetic Recipes

Blackened Catfish With Easy Tartar Sauce And Rice Recipe

Recipe Ingredients:

Easy Tartar Sauce, (see below)
4 catfish filets - (4 oz ea)
3 tsp lemon juice
Nonstick garlic-flavored cooking spray, as needed
2 tsp blackened or Cajun seasoning blend
1 cup hot cooked rice
=== EASY TARTAR SAUCE ===
1/4 cup fat-free or reduced-fat mayonnaise
2 tbsp sweet pickle relish
1 tsp lemon juice

Recipe Instructions:

Prepare Easy Tartar Sauce: Combine mayonnaise, relish and lemon juice in small bowl; mix well. Refrigerate until ready to serve. (Makes about 1/4 cup)

Rinse catfish under cold running water; pat dry with paper towel. Sprinkle filets with 2 teaspoons lemon juice; coat with cooking spray. Sprinkle with seasoning blend; coat again with cooking spray.

Heat large nonstick skillet over medium-high heat until hot. Add 2 fillets to skillet seasoned-side down. Cook 3 minutes. Reduce heat to medium and cook 3 minutes more or until fish begins to flake when tested with a fork. Remove filets from skillet; keep warm. Repeat with remaining filets.

Serve with Easy Tartar Sauce and rice.

This recipe yields 4 servings.

Exchanges Per Serving: 2 Starch, 2 Meat, 1 Fat.

Nutrition Facts: Calories 290; Calories from fat 26%; Total Fat 8g; Saturated Fat 2g; Protein 19g; Carbohydrates 33g; Cholesterol 54mg; Sodium 344mg; Dietary Fiber 1g.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”

~ Doug Larson

 

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