Pan-Fried Catfish with Fresh Veggie Relish
Time for Finicky Friday!
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
In a medium bowl, stir together the relish ingredients. Set aside.
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.
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.
Serve the fish with the relish spooned on top or on the side.
~Serving Size: 3 ounce fish and 1/4 cup relish
Carbohydrate 1 g
Protein 24 g
Fat 8 g
Saturated Fat 1.5 g
Dietary Fiber 0