GRILLED CATFISH WITH MUSTARD-LEMON SAUCE Serves 4 (KellyNote: I'd make the sauce first...)
4 small catfish fillets (about 1 pound) 1/2 teaspoon pepper Vegetable oil spray Sauce 2 cloves garlic, minced, or 1 teaspoon bottled minced garlic 1 tablespoon all-purpose flour 1-1/4 cups fat-free evaporated milk 1 tablespoon Dijon mustard 2 teaspoons finely shredded lemon peel 1 teaspoon chopped fresh basil, thyme, dill, parsley, or oregano or 1/4 teaspoon dried herb Fresh herbs (optional)
Prepare grill.
Rinse catfish and pat dry with paper towels. Sprinkle both sides of catfish with pepper. Lightly spray a grill basket or grill rack with vegetable oil spray. Place fish in basket or on rack.
Grill catfish on uncovered grill directly over medium-hot coals about 5 minutes per side, or until fish flakes easily when tested with a fork.
Meanwhile, for sauce, spray a small saucepan with vegetable oil spray. Cook garlic over medium heat for 2 minutes, stirring occasionally. Stir in flour. Add milk all at once, stirring well. Add mustard and lemon peel. Cook and stir until thickened and bubbly, about 3 to 5 minutes. Stir in chopped fresh herbs. Cook and stir 1 minute.
Serve grilled catfish with sauce. Garnish with fresh herbs. Calories: 195 Protein: 31 g Carbohydrates: 12 g Total Fat: 2 g Saturated Fat: 0 g Polyunsaturated Fat: 1 g Monounsaturated Fat: 0 g Cholesterol: 72 mg Sodium: 249 mg
AMERICAN HEART ASSOCIATION recipe
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