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The Recipe Instructions |
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Ingredients
Easy Tartar Sauce, (see below)
4 catfish filets - (4 oz ea)
3 tsp lemon juice
Nonstick garlic-flavored cooking sp, as needed
2 tsp blackened or Cajun seasoning blend
1 cup hot cooked rice
=== EASY TARTAR SAUCE ===
1/4 cup fat-free or reduced-fat mayonnaise
2 tbsp sweet pickle relish
1 tsp lemon juice
Directions
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.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 71 Calories; trace Fat (2.1%
calories from fat); 1g Protein; 16g Carbohydrate; trace Dietary Fiber; 0mg
Cholesterol; 63mg Sodium. Exchanges: 1 Grain(Starch); 0 Fruit; 0 Other
Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Blackened Catfish With Easy Tartar Sauce And Rice Recipe brought to you by Diet Recipes To-Go
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