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Full Online Book HomeLearning KitchenLow_fat - Low Fat Blackened Catfish
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Low_fat - Low Fat Blackened Catfish Post by :QuantumSoul Category :Learning Kitchen Author :Unknown Date :March 2012 Read :1812

Click below to download : Low_fat - Low Fat Blackened Catfish (Format : PDF)

Low_fat - Low Fat Blackened Catfish

Yogurt-Green Onion Sauce:
1/2 cup nonfat plain yogurt
2 tbsp green onion, finely chopped
1/8 tsp salt

1 lb catfish fillets, about 3/4" thick
2 tbsp cajun spice mix
1 tsp vegetable oil
lemon wedges, for garnish

Sauce: In small bowl, combine yogurt, green onions, and salt. Refrigerate sauce; covered.

Heat cast-iron skillet or other heavy skillet over medium heat until very hot, 3-5 minutes.

Coat fish fillets on both sides with spice mix.

Add oil to skillet and heat; add fish. Cook 2-4 minutes on each side or until opaque in center. Divide fish into four portions and serve with sauce.

Garnish with lemon.
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