Pan-Fried Catfish with Fresh Veggie Relish

Try to have fish at least once or twice a week for a heart healthy meal plan. Crisp, flavor-packed vegetables make this relish a cooling accompaniment to the spicy fish, while fresh lemon juice and gingerroot add zing.

Nutrition Facts

Serving Size: 3 ounce fish and 1/4 cup relish

  • Calories 175
  • Carbohydrate 1 g
  • Protein 24 g
  • Fat 8 g
  • Saturated Fat 1.5 g
  • Sugars 0
  • Dietary Fiber 0
  • Cholesterol 0
  • Sodium 60

This Recipe Serves 4

Ingredients

1 medium red bell pepper, very finely chopped
1 cup very finely chopped carrots
2 tablespoons very finely chopped red onion
2 tablespoons fresh lemon juice
1 1/2 teaspoons sugar
3/4 teaspoon grated peeled gingerroot
1/2 teaspoon chili powder
1/2 teaspoon dried oregano, crumbled
1/4 teaspoon salt
1/4 teaspoon pepper
4 catfish fillets (about 4 ounces each), rinsed and patted dry
2 teaspoons canola or corn oil

Instructions

  1. In a medium bowl, stir together the relish ingredients. Set aside.
  2. In a small bowl, stir together the chili powder, oregano, salt, and pepper. Sprinkle over the fish. Using your fingertips, gently press the mixture so it adheres to the fish.
  3. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the fish for 3 minutes. Turn over. Cook for 3 minutes, or until the fish flakes easily when tested with a fork.
  4. Serve the fish with the relish spooned on top or on the side.

Make It Gluten-Free: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.

Choices/Exchanges: 2 Vegetable, 2 Lean Meat

From Diabetes and Heart Healthy Cookbook, 2nd Ed by The American Diabetes Association and The American Heart Association

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