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Catfish with Chunky Creole Sauce

This mildly seasoned fish with its medley of Creole veggies is wonderful over steamed brown rice.

Recipe information

  • Yield

    serves 4, 3 ounces fish and 1/4 cup sauce per serving

Ingredients

Chunky Creole Sauce

1 tablespoon light tub margarine
1 large tomato (about 8 ounces), chopped
1 cup chopped green bell pepper
3/4 cup thinly sliced celery (about 1 1/2 medium ribs)
1/2 cup chopped onion
1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced
1/2 teaspoon dried thyme, crumbled, or 2 tablespoons finely snipped fresh parsley
1/2 teaspoon Worcestershire sauce (lowest sodium available)
1/4 teaspoon sugar
4 catfish or other mild fillets (about 4 ounces each), rinsed and patted dry
1/8 teaspoon salt

Preparation

  1. Step 1

    In a large nonstick skillet, melt the margarine over medium-high heat, swirling to coat the bottom. When the margarine is bubbly, stir in the remaining sauce ingredients. Bring to a boil. Reduce the heat and simmer, covered, for 22 minutes, or until the celery is tender. Pour into a medium bowl.

    Step 2

    Place the fish in the skillet, trying not to overlap the fillets. Pour the sauce over the fish. Cook, uncovered, for 6 to 8 minutes, or until the fish flakes easily when tested with a fork. Sprinkle with the salt.

  2. nutrition information

    Step 3

    (Per Serving)

    Step 4

    Calories: 144

    Step 5

    Total Fat: 4.5g

    Step 6

    Saturated: 1.0g

    Step 7

    Trans: 0.0g

    Step 8

    Polyunsaturated: 1.5g

    Step 9

    Monounsaturated: 1.5g

    Step 10

    Cholesterol: 66mg

    Step 11

    Sodium: 172mg

    Step 12

    Carbohydrates: 5g

    Step 13

    Fiber: 1g

    Step 14

    Sugars: 4g

    Step 15

    Protein: 19g

    Step 16

    Dietary Exchanges

    Step 17

    1 Vegetable

    Step 18

    3 Lean Meat

American Heart Association Quick & Easy Meals
TagsCajun & CreoleSouthernAmericanCatfishFishSeafoodBell PepperVegetableCeleryTomatoMainDinnerDairy FreeGluten FreeNut FreeEasyCookbooks
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