blackened catfish

Categories
Seafood
Cajun/creol
Low cal/fat
Yield
4 servings
MeasureIngredient
1 teaspoon Paprika
½ teaspoon Each: crumbled dried sage, ground cumin, garlic powder and granulated sugar
½ teaspoon Salt
¼ teaspoon Ground red pepper (cayenne)
¼ teaspoon Onion powder
4 eaches Farm-raised catfish fillets
  (4 to 5 oz. each)
 x Nonstick cooking spray
1 teaspoon Olive oil
 x Lemon oil

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. Carefully turn with spatula.l Cook 4 to 5 minutes longer, or until fish feels firm and is opaque at the thickest part. Serve with lemon slices.

(Suggested serving: Serve with herbed rice and a refreshing cucumber salad.)

Per serving: 182 calories; 19g protein; 1g carbohydrate; 10g fat; 42mg cholesterol; 316mg sodium. Exchanges: 3 lean meat, ¼ fat.

From WOMAN'S DAY, 8/9/94.

Typed by iRis gRayson.

Submitted By IRIS GRAYSON On 07-24-95

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