Posted by: RisaG 10-08-99 5:49 PM
Category: Fish/Lowfat
Low Fat Blackened Catfish
* Exported from MasterCook *
Bayou Blackened Catfish (adapted)
Recipe By : Farewell to Fat by Richard Simmons
Serving Size : 4 Preparation Time :0:00
Categories : Fish & Seafood Low Fat
Amount Measure Ingredient, Preparation Method
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Yogurt-Green Onion Sauce:
1/2 cup nonfat plain yogurt
2 tbsp green onion, finely chopped
1/8 tsp salt
Catfish:
1 lb catfish fillets, about 3/4" thick
2 tbsp cajun spice mix
1 tsp vegetable oil
lemon wedges, for garnish
Sauce: In small bowl, combine yogurt, green onions, and salt. Refrigerate sauce; covered.
Heat cast-iron skillet or other heavy skillet over medium heat until very hot, 3-5 minutes.
Coat fish fillets on both sides with spice mix.
Add oil to skillet and heat; add fish.
Cook 2-4 minutes on each side or until opaque in center.
Divide fish into four portions and serve with sauce.
Garnish with lemon.