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Photo: Oxmoor House Photo by: Photo: Oxmoor House

Pan-Fried Catfish with Cajun Tartar Sauce

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!

Oxmoor House AUGUST 2011

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

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
  • Cider-Mustard Slaw

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.

Nutritional Information

Amount per serving
  • Calories: 262
  • Fat: 13.9g
  • Saturated fat: 3.2g
  • Monounsaturated fat: 6.1g
  • Polyunsaturated fat: 2.7g
  • Protein: 26.7g
  • Carbohydrate: 6.3g
  • Fiber: 1g
  • Cholesterol: 83mg
  • Iron: 1mg
  • Sodium: 742mg
  • Calcium: 20mg
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