2005 Cajun-Style Catfish

By boandozzy

One fillet equals 236 calories, 13 g fat (3 g saturated fat), 80 mg cholesterol, 91 mg sodium, 1 g carbohydrate, 1 g fiber, 27 g protein.

Diabetic Exchanges: 4 lean meat, 1/2 fat.

Originally published as Cajun-Style Catfish in Light & Tasty June/July 2004, p11

Ingredients

• 4-1/2 teaspoons paprika
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 1 teaspoon pepper
• 1/2 teaspoon white pepper
• 1/2 teaspoon dried thyme
• 1/4 teaspoon cayenne pepper
• 4 catfish fillets (6 ounces each)
• Refrigerated butter-flavored spray

Preparation

Step 1

In a shallow bowl, combine the first seven ingredients. Spritz both sides of fish with butter-flavored spray. Dip one side of each fillet in spice mixture.

Place spice side down in a large skillet coated with butter-flavored spray. Cook over medium-high heat for 4-5 minutes on each side or until fish flakes easily with a fork. Yield: 4 servings.