This creamy mustard sauce is an easy way to dress up fish or chicken. You can substitute honey mustard for the Dijon mustard if you prefer a sweeter sauce.

Vegetable oil spray
4 small catfish fillets (about 1 pound)
1/2 teaspoon pepper
Sauce
2 medium garlic cloves, minced
1 tablespoon all-purpose flour
1 1/4 cups fat-free evaporated milk
1 tablespoon Dijon mustard
2 teaspoons finely shredded lemon zest
1 teaspoon chopped fresh basil, thyme, dillweed, parsley, or oregano or 1/2 teaspoon dried herbs
Fresh herbs for garnish (optional)

Preheat the grill on medium-high. Lightly spray a grill basket or grill rack with vegetable oil spray.

Rinse the fish and pat dry with paper towels. Sprinkle both sides of the fish with pepper.

Grill the fish, uncovered, for 5 minutes per side, or until the fish flakes easily when tested with a fork.

Meanwhile, for the sauce, heat a small saucepan over medium heat. Remove the skillet from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Return the skillet to the heat and cook the garlic for 2 minutes, stirring occasionally.

Stir in the flour.

Stir in the milk all at once, stirring constantly (a wire whisk works best for this).

Stir in the mustard and lemon zest. Cook for 3 to 5 minutes, or until thickened and bubbly, stirring constantly.

Stir in 1 teaspoon herbs. Cook for 1 minute, stirring constantly.

Serve the fish with the sauce. Garnish with additional herbs if desired.