8 oz wild catfish, raw or 6 oz farmed catfish,, raw
1 1/2 cup summer squash, sliced
1 1/2 cups zuccini, sliced
1 tsp olive oil
Non-stick cooking spray
1 Tbsp low fat mayonnaise
1 1/2 tsp fresh cilantro leaves, chopped
1 tsp lime juice
1/4 tsp chili powder or ground chipotle chile pepper
Instructions
Tartar Sauce
Prepare by combining the last 4 ingredients in a small bowl. Mix will. Set aside.
Vegetables
Clean and chop zucchini and squash. Preheat a small non stick skillet over medium high heat. Spray skillet with non stick cooking spray for 5-10 seconds. Saute chopped vegetables until al dente. Remove vegetables from heat and cover to keep warm while cooking catfish.
Fish
Lightly brush catfish with olive oil and place in pan, cooking 1 minute on each side or until seared. Reduce heat to medium. Cook additional 2-3 minutes on each side, or until catfish flakes easily with a fork. Top with tartar sauce and serve with sauteed vegetables.
Serving
Suggestions
Each serving counts as- 1 leanest- protein serving, 2 healthy fat servings, 3 vegetable servings, 1 optional condiment servings
Originally Submitted
9/24/2011
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