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Pan-Fried Catfish with Cajun Tartar Sauce

Becky Luigart-Stayner; Jan Gautro
Yield 4 servings (serving size: 1 fillet and about 3 tablespoons mayonnaise mixture)
This fish is "fried" without the calories or trouble of deep-fat frying. For a spicier sauce, add more hot pepper sauce.

Ingredients

  • 4 (6-ounce) farm-raised catfish fillets
  • 2 teaspoons Cajun seasoning
  • 1/4 teaspoon salt
  • Cooking spray
  • 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

Nutrition Information

  • calories 262
  • caloriesfromfat 48 %
  • 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 815 mg
  • calcium 20 mg

How to Make It

  1. Heat a large nonstick skillet over medium-high heat. Sprinkle fish evenly with Cajun seasoning and salt. Coat pan with cooking spray. Add 2 fillets to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan; 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 remaining ingredients. Serve mayonnaise mixture with fish.