| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Vegetables, Meats | Fat, Low | 6 | Servings | |
INGREDIENTS
| 3 | T | Fresh lemon juice |
| 1 | T | Reduced-calorie margarine |
| melted | ||
| 2 | t | Low-sodium worcestershire |
| sauce | ||
| 6 | Farm-raised, 4-ounce | |
| catfish fillets | ||
| 1/2 | t | Garlic powder |
| 1/2 | t | Creole seasoning |
| 1/4 | t | Ground red pepper |
| Vegetable cooking spray | ||
| 1 | c | Chopped onion |
| 1/2 | c | Chopped green onions |
| 1/2 | Medium-size green pepper | |
| chopped | ||
| 1/2 | Medium-size sweet red | |
| pepper chopped | ||
| 6 | oz | Fresh lump crabmeat, drained |
INSTRUCTIONS
332 Combine first 3 ingredients in a small bowl; brush mixture on both sides of fillets. Combine garlic powder, creole seasoning, and ground red pepper; sprinkle evenly over both si fillets. Place fillets in a 13- x 9- x 2-inch dish. Bake, uncovered, at 350ø for 25 minutes. Coat a large nonstick skillet with vegetable spray; place over medium-high heat until hot. Add chopped onion, green onions. pepper, and sweet red pepper; saut6 5 minutes or until vegetables are tender. Add crabmeat and cook 30 seconds or until thoroughly heated, stirring constantly. Spoon crabmeat mixture evenly over fillets. Bake an additional 5 minutes fish flakes easily when tested with a fork. Yield: 6 servings (194 calories and 27% serving). Protein 29.7 / Fat 5.8 (Saturated Fat 1.0) / Carbob Fiber 1.0 / Cholesterol 93 / Sodium Recipe by: Healthy Heart Cookbook Posted to recipelu-digest Volume 01 Number 421 by susan <suerapp@ibm.net> on Dec 30, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 497
Calories From Fat: 262
Total Fat: 29.1g
Cholesterol: 143mg
Sodium: 770mg
Potassium: 1044.8mg
Carbohydrates: 12.5g
Fiber: 4.1g
Sugar: 1.7g
Protein: 46.6g