Blackened Catfish With Easy Tartar Sauce And Rice

By á-170456

Ingredients

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

Details

Servings 4

Preparation

Step 1

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.