Lean catfish reels in even picky eaters

dinner for $12 or less

March 18, 2009|By Kate Shatzkin | Kate Shatzkin,kate.shatzkin@baltsun.com

This simple fish dish comes from a new Weight Watchers cookbook that offers lean dinners in 20 minutes or less, and this recipe delivered. It also had the qualities that please my picky crowd at home: a pretty plain piece of fish, in this case, that one could dress up with a sauce or not. The catfish, on sale, also fit our budget.

I was intrigued by the name, of course. The seasoning had a few of the elements of Old Bay Seasoning, including a dash of cayenne, which you can leave out if your kids are sensitive to spices. Serve with steamed edamame.

shopping list

* Mayonnaise: 28 cents

* Lemon juice: 50 cents

* Garlic powder: 5 cents

* Onion powder: 5 cents

* Celery seeds: 12 cents

* Catfish: $4.99

* Cayenne pepper: 10 cents

* Canola oil: 17 cents

* Edamame: $2.50

TOTAL: $8.76*

*Prices are based on the amounts used in the recipe.

chesapeake bay-style catfish

(serves 4)

1/3 cup fat-free mayonnaise

1 1/2 tablespoons lemon juice

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/4 teaspoon celery seeds

4 ( 1/4 pound) catfish fillets

3/4 teaspoon salt

1/4 teaspoon black pepper

1/8 teaspoon cayenne pepper

2 teaspoons canola oil

Combine the mayonnaise, lemon juice, garlic powder, onion powder and celery seeds in a small bowl; set aside.

Sprinkle the catfish fillets with the salt, black pepper and cayenne pepper. Heat the oil in a large, nonstick skillet over medium-high heat. Add the fillets and cook until just opaque in the center, about 3 minutes on each side.

Place 1 fillet on each of 4 plates and top each serving with a dollop of the lemon mayonnaise.

Recipe and analysis from "Weight Watchers in 20 Minutes," by the editors at Weight Watchers

Per serving (1 catfish fillet and 1 1/2 tablespoons lemon mayonnaise): : 204 calories, 10 grams fat, 2 grams saturated fat, 88 milligrams cholesterol, 666 milligrams sodium, 3 grams carbohydrate, 1 gram fiber, 23 grams protein

Baltimore Sun Articles
|
|
|
Please note the green-lined linked article text has been applied commercially without any involvement from our newsroom editors, reporters or any other editorial staff.