Rub 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.
INGREDIENTS (for 4 servings):
- 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 (4 ounce ) filets catfish
- 4 wedges lemon
In a bowl, combine the first seven ingredients. Cover and refrigerate until serving. In another bowl, combine the paprika, onion powder, salt and cayenne; rub over both sides of fillets.
Grill, covered, in a grill basket coated with nonstick cooking spray over medium-hot heat, or broil 6 inch from the heat for 5-6 minutes on each side or until fish flakes easily with a fork. Serve with lemon wedges and yogurt sauce.
Nutritional Analysis: 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.© 2002 Reiman Media Group, Inc.