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Creole Catfish Fillets

 Creole Catfish Fillets
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.
4 ServingsPrep/Total Time: 15 min.

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

Directions

  • 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.
  • 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.

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Creole Catfish Fillets (continued)

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.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.