2011 Cajun Catfish Sandwiches

By boandozzy

1 sandwich equals 373 calories, 14 g fat (3 g saturated fat), 56 mg cholesterol, 710 mg sodium, 37 g carbohydrate, 3 g fiber, 24 g protein.

Originally published as Cajun Catfish Sandwiches in Healthy Cooking August/September 2010, p61

Ingredients

• 3/4 teaspoon seasoned pepper
• 1/2 teaspoon chili powder
• 1/2 teaspoon cayenne pepper
• 1/4 teaspoon seasoned salt
• 4 catfish fillets (4 ounces each)
• 2 teaspoons olive oil, divided
• 2 green onions, chopped
• 3 garlic cloves, minced
• 1/2 cup fat-free mayonnaise
• 4 French or kaiser rolls, split and toasted
• 4 romaine leaves

Preparation

Step 1

Combine the seasoned pepper, chili powder, cayenne and seasoned salt; sprinkle over fillets.

In a large skillet, cook fillets in 1 teaspoon oil for 4-6 minutes on each side or until fish flakes easily with a fork. Remove and keep warm.

In the same skillet, saute onions in remaining oil until onions are tender. Add garlic; cook 1 minute longer. Remove from the heat; stir in mayonnaise. Spread over rolls; top each with a romaine leaf and fillet. Replace tops. Yield: 4 servings.