Blackened Catfish & Tomato-Green Pepper
Source of Recipe
ws
Recipe Introduction
servings 4
points 5
List of Ingredients
2 medium tomatoes, seeded and diced
1/2 cup diced green bell pepper
1/2 cup diced celery
2 tablespoons minced fresh flat-leaf parsley
1 tablespoon fresh lime juice
2 teaspoons paprika
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon dried thyme leaves
1/2 teaspoon dried oregano leaves
Pinch freshly ground black pepper
Pinch ground red pepper
Four 5-ounce catfish fillets
2 tablespoons reduced-calorie stick margarine, melted Recipe
To prepare relish, in small bowl, combine tomatoes, bell pepper, celery, parsley and juice; set aside.
To prepare fish, on sheet of wax paper or paper plate, combine paprika, onion powder, garlic powder, thyme, oregano and black and ground red peppers; add fish, turning to coat evenly.
Spray large nonstick skillet with nonstick cooking spray; heat. Add fish fillets; drizzle with half of the margarine. Cook over high heat 2-3 minutes, until fish is
blackened on bottom; with wide metal spatula, turn fish over. Drizzle fish with remaining margarine; cook 2-3 minutes, until fish flakes easily when tested with
fork. Serve fish topped with relish.
SERVING (1 CATFISH FILLET, 1/2 CUP RELISH) PROVIDES: 1 Fat, 1 1/2
Vegetables, 2 Proteins.
PER SERVING: 238 Calories, 13 g Total Fat, 3 g Saturated Fat, 47 mg Cholesterol,
137 mg Sodium, 7 g Total Carbohydrate, 2 g Dietary Fiber, 23 g Protein, 26 mg
Calcium
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