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Becky Luigart-Stayner; Jan Gautro Photo by: Becky Luigart-Stayner; Jan Gautro

Pan-Fried Catfish with Cajun Tartar Sauce

This fish is "fried" without the calories or trouble of deep-fat frying. For a spicier sauce, add more hot pepper sauce.

Cooking Light SEPTEMBER 2004

  • Yield: 4 servings (serving size: 1 fillet and about 3 tablespoons mayonnaise mixture)

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

Preparation

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.

While fish cooks, combine mayonnaise and remaining ingredients. Serve mayonnaise mixture with fish.

Nutritional Information

Amount per serving
  • Calories: 262
  • Calories from fat: 48%
  • 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: 815mg
  • Calcium: 20mg
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Pan-Fried Catfish with Cajun Tartar Sauce recipe

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