Pan-Fried Catfish with Cajun Tartar Sauce

Pan-Fried Catfish with Cajun Tartar Sauce Recipe
Photo: Oxmoor House
This fish is extremely flavorful and fiery with a kick of Cajun tartar sauce. Spice up your mundane meal plan and serve this gluten-free dinner on a weeknight. It's so easy to make!

Yield:

4 servings (serving size: 1 fillet and about 3 tablespoons tartar sauce)

Recipe from

Nutritional Information

Calories 262
Fat 13.9 g
Satfat 3.2 g
Monofat 6.1 g
Polyfat 2.7 g
Protein 26.7 g
Carbohydrate 6.3 g
Fiber 1 g
Cholesterol 83 mg
Iron 1 mg
Sodium 742 mg
Calcium 20 mg

Ingredients

Cooking spray
4 (6-ounce) farm-raised catfish fillets
2 teaspoons Cajun seasoning
1/8 teaspoon salt
1/2 cup fat-free mayonnaise
1 tablespoon sweet pickle relish
1 tablespoon minced fresh onion
1 tablespoon capers, drained
1 teaspoon hot pepper sauce (such as Tabasco)
1/4 teaspoon dried oregano

Preparation

1. Heat a large nonstick skillet over medium-high heat; coat with cooking spray. Sprinkle fish evenly with Cajun seasoning and salt. Add 2 fillets to pan; cook 4 minutes on each side or until desired degree of doneness. Remove fish from pan, and keep warm. Wipe pan clean with paper towels; recoat with cooking spray. Repeat procedure with remaining 2 fillets.

2. While fish cooks, combine mayonnaise and next 5 ingredients in a small bowl. Serve with fish.

Note:

Instead of a traditional crunchy coating, we used a Cajun spice blend to season the fish and pan-fried it in a pan coated with cooking spray, which helps keep calories in check and is less involved than deep-fat frying. For a spicier sauce, add more hot pepper sauce.

David Bonom,

Cooking Light Gluten-Free Cookbook

August 2011
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