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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GRILLED CATFISH WITH MUSTARD-LEMON SAUCE
