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Blackened Catfish

Easy Tartar Sauce (recipe follows) 
4 (4-ounce) catfish fillets 
3 teaspoons lemon juice 
Nonstick garlic-flavored cooking spray 
2 teaspoons blackened or Cajun seasoning blend 
1 cup hot cooked rice

Prepare Easy Tartar Sauce
Easy Tartar Sauce Makes about 1/4 cup  
1/4 cup fat-free or reduced-fat mayonnaise 
2 tablespoons sweet pickle relish 
1 teaspoon lemon juice 
Combine mayonnaise, relish and lemon juice in small bowl; mix well. Refrigerate until ready to serve

Rinse catfish under cold running water; pat dry with paper towel
Sprinkle fillets with 2 teaspoons lemon juice; coat with cooking spray
Sprinkle with seasoning blend; coat again with cooking spray. 
Heat large nonstick skillet over medium-high heat until hot
Add 2 fillets to skillet seasoned side down
Cook 3 minutes per side
Reduce heat to medium and cook 3 minutes more or until fish begins to flake when tested with a fork
Remove fillets from skillet; keep warm
Repeat with remaining fillets
Serve with tartar sauce and rice. 

Food exchange 2 starch 2 meat 1 fat
(1 fillet with 1 tablespoon tartar sauce and 1/4 cup cooked rice) 
Calories 290 Calories from Fat 26 % Total Fat 8 g Saturated Fat 2 g 
Cholesterol 54 mg Carbohydrate 33 g Fiber 1 g Protein 19 g Sodium 344 mg

Courtesy Diabetic Cooking

Serves 4