ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Cajun Shrimp and Catfish

Randy Mayor; Lydia DeGaris-Pursell
Yield 8 servings (serving size: about 3/4 cup of shrimp mixture and about 2/3 cup of rice)

Ingredients

  • 2 tablespoons low-fat buttermilk
  • 1 tablespoon low-salt blackening seasoning
  • 1 1/2 pounds catfish fillets, cut into 1/2-inch strips
  • Cooking spray
  • 1 tablespoon butter
  • 1 cup chopped green onions
  • 1 cup presliced mushrooms
  • 1/2 cup chopped fresh parsley
  • 1 pound small shrimp, peeled and deveined
  • 1/2 cup light Alfredo sauce (such as Contadina)
  • 1 tablespoon fat-free, less-sodium chicken broth
  • 2 tablespoons grated fresh Parmesan cheese
  • 5 1/2 cups hot cooked long-grain rice
  • Parsley sprigs (optional)

Nutrition Information

  • calories 382
  • caloriesfromfat 28 %
  • fat 12 g
  • satfat 4.4 g
  • monofat 3.8 g
  • polyfat 1.9 g
  • protein 30.4 g
  • carbohydrate 35.7 g
  • fiber 1.1 g
  • cholesterol 139 mg
  • iron 3.7 mg
  • sodium 511 mg
  • calcium 110 mg

How to Make It

  1. Preheat oven to 350°.

  2. Place the buttermilk and blackening seasoning in a large bowl, stirring to blend. Add catfish; toss gently to coat.

  3. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add catfish mixture; cook 3 minutes, stirring frequently. Place the catfish mixture in a 2 1/2-quart shallow casserole coated with cooking spray.

  4. Melt the butter in pan over medium-high heat. Add the onions, mushrooms, and chopped parsley; sauté 3 minutes. Add shrimp; sauté 3 minutes. Spoon shrimp mixture over catfish. Combine Alfredo sauce and broth, stirring with a whisk. Drizzle over the shrimp mixture; sprinkle with cheese. Bake shrimp mixture at 350° for 20 minutes or until bubbly. Serve shrimp mixture over rice. Garnish with the parsley sprigs, if desired.