Blackened Catfish with Easy Tartar Sauce and Rice

This catfish recipe is super easy to prepare in the skillet and accompanied by an oh-so-tasty tartar sauce. Catfish is high in protein and rich in nutrients such as vitamin B12, phosphorus and selenium.

Ingredients:

• Easy tartar sauce (see recipe below)
• 4 (4-ounce) catfish fillets
• 2 teaspoons lemon juice
• Nonstick garlic-flavored cooking spray
• 2 teaspoons blackened or Cajun seasoning blend
• 1 cup hot cooked rice

Directions:

1. Prepare tartar sauce.

2. Rinse catfish and pat dry with paper towel. Sprinkle with lemon juice; coat with cooking spray. Sprinkle with seasoning blend; coat again with cooking spray.

3. Heat large nonstick skillet over medium-high heat until hot. Add 2 fillets to skillet seasoned side down. Cook 3 minutes per side. Reduce heat to medium and cook 3 minutes more or until fish begins to flake when tested with a fork. Remove fillets from skillet; keep warm. Repeat with remaining fillets. Serve with tartar sauce and rice. Makes 4 servings.

Tartar Sauce:

• ¼ cup fat-free or reduced-fat mayonnaise
• 2 tablespoons sweet pickle relish
• 1 teaspoon lemon juice

Combine mayonnaise, relish and lemon juice in small bowl; mix well. Refrigerate until ready to serve.

Nutritional Information:

Serving Size: 1 fillet with 1 tablespoon tartar sauce and ¼ cup cooked rice

• Calories = 290
• Total Fat = 8 g
• Saturated Fat = 2 g
• Carbohydrate = 33 g
• Protein = 19 g
• Sodium = 344 mg
• Fiber = 1 g

Dietary Exchange:

• Meat = 2
• Starch = 2
• Fat = 1

Source: http://www.diabeticcooking.com