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Creole Catfish Fillets Recipe

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In Plantation, Florida, Dave Bremstone rubs catfish fillets with a pleasant mixture of seasonings before cooking them quickly on the grill. The moist fish gets plenty of flavor when served with a spicy sauce and fresh lemon wedges.
TOTAL TIME: Prep/Total Time: 15 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 15 min.
MAKES: 4 servings

Ingredients

  • 3 tablespoons reduced-fat plain yogurt
  • 2 tablespoons finely chopped onion
  • 1 tablespoon fat-free mayonnaise
  • 1 tablespoon Dijon mustard
  • 1 tablespoon ketchup
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon grated lemon peel
  • 1 teaspoon paprika
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon cayenne pepper
  • 4 catfish fillets (4 ounces each)
  • 4 lemon wedges

Nutritional Facts

One serving (1 fillet with about 1 tablespoon sauce) equals 182 calories, 9 g fat (2 g saturated fat), 54 mg cholesterol, 382 mg sodium, 5 g carbohydrate, 1 g fiber, 19 g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.

Directions

  1. In a small bowl, combine the yogurt, onion, mayonnaise, mustard, ketchup, thyme and lemon peel. Cover and refrigerate until serving. In another bowl, combine the paprika, onion powder, salt and cayenne; rub over both sides of fillet.
  2. Grill, covered, in a grill basket coated with cooking spray over medium-hot heat for 5-6 minutes on each side or until fish flakes easily with a fork. Serve with lemon wedges and yogurt sauce. Yield: 4 servings.
Originally published as Creole Catfish Fillets in Light & Tasty February/March 2001, p17

Nutritional Facts

One serving (1 fillet with about 1 tablespoon sauce) equals 182 calories, 9 g fat (2 g saturated fat), 54 mg cholesterol, 382 mg sodium, 5 g carbohydrate, 1 g fiber, 19 g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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