- Serves: Serves 4
- Cooking Time: 5 minutes
4 small catfish fillets (about 1 pound)
1/2 teaspoon pepper
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)
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.
- Nutritional Analysis
- Per serving
- Calories Per Serving
- Total Fat
- 3.5 g
- Saturated Fat
- 1 g
- Trans Fat
- Polyunsaturated Fat
- 1 g
- Monounsaturated Fat
- 1 g
- 69 mg
- 218 mg
- 12 g
- 10 g
- 25 g
1 other carbohydrate, 3 lean meat
This recipe is reprinted with permission from the American Heart Association Low-Fat, Low-Cholesterol Cookbook, Third Edition, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.