Beau Gustafson; Jan Gautro
Fillets work well in these sandwiches. You can substitute tilapia or basa for catfish. Serve with coleslaw and vegetable chips.
Yield:
4 servings (serving size: 1 sandwich)
Nutritional Information
Calories
319
Caloriesfromfat
30 %
Fat
11.6 g
Satfat
2.7 g
Monofat
5.1 g
Polyfat
2.9 g
Protein
24.5 g
Carbohydrate
28.4 g
Fiber
1.3 g
Cholesterol
60 mg
Iron
2.3 mg
Sodium
674 mg
Calcium
76 mg
Ingredients
Cooking spray
4
(6-ounce) catfish fillets
1 1/2 teaspoons
Cajun seasoning
4
(1 1/2-ounce) hamburger buns
3 tablespoons
fat-free mayonnaise
1 1/2 teaspoons
minced shallots
1 1/4 teaspoons
whole-grain Dijon mustard
1/2 teaspoon
fresh lemon juice
4
curly leaf lettuce leaves
4
(1/4-inch-thick) slices tomato
8 teaspoons
sweet pickle relish
Preparation
Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle fillets evenly with seasoning. Add fillets to pan; cook 4 minutes. Turn over; cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
Place buns, cut sides down, in pan; cook 1 minute or until toasted. Remove from pan.
Combine mayonnaise, shallots, mustard, and juice, stirring well. Line bottom half of each bun with 1 lettuce leaf; top each serving with 1 fillet and 1 tomato slice. Spoon 2 teaspoons relish on top of each tomato. Spread 1 tablespoon mayonnaise mixture over cut side of each top half of buns; place on top of each sandwich.
October 2007
