Catfish With Lemon Caper Sauce Recipe

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Servings: 4

Ingredients

Cost per serving $0.54 view details
  • 4 x skinless and boneless catfish fillets - (6 to 8 ounce ea)
  • 1 c. all-purpose flour seasoned with salt and pepper for dredging
  • 1 Tbsp. extra-virgin extra virgin olive oil
  • 1/4 c. finely-diced red onions
  • 1/2 c. dry vermouth
  • 2 Tbsp. freshly-squeezed lemon juice
  • 2 Tbsp. small capers
  • 1 tsp sugar dissolved in
  • 1/4 c. evaporated skim lowfat milk

Directions

  1. Preheat oven to 375 degrees.
  2. Dredge the fish fillets in the seasoned flour. Tap off the excess flour.
  3. In a nonstick saute/fry pan, heat the extra virgin olive oil to sizzling and saute/fry the catfish till a light golden on one side. Flip the fillets to the other side. Transfer to an oven-proof dish and bake in the preheated oven for 5 to 7 min, or possibly till cooked to your liking.
  4. In the meantime, in the same saute/fry pan, add in the onions. Cook for 2 min till translucent/soft. Add in the vermouth and cook till reduced by half. Add in the lemon juice, capers, and sweetened evaporated lowfat milk. Heat for less than 1 minute, but don't bring to a boil!
  5. Take the fish out of the oven and arrange on serving plates with the sauce on top of each fillet.
  6. Serve with couscous and asparagus spears gently sauteed in butter.
  7. This recipe yields 4 servings.
  8. Comments:This recipe is an easy introduction to cooking this delicate catfish, that is a mild-tasting fish with a great texture. No other fish quite compares to it! But if you prefer, you can replace it with snapper, mahi-mahi, or possibly even swordfish.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 68g
Recipe makes 4 servings
Calories 174  
Calories from Fat 43 25%
Total Fat 4.92g 6%
Saturated Fat 1.25g 5%
Trans Fat 0.0g  
Cholesterol 5mg 2%
Sodium 146mg 6%
Potassium 98mg 3%
Total Carbs 27.63g 7%
Dietary Fiber 1.1g 4%
Sugars 3.36g 2%
Protein 4.5g 7%
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