| |
| INGREDIENTS |
| 4 |
catfish fillets (1½ lb.) |
| 1 tsp. |
canola oil |
| |
salt to taste |
| |
freshly ground black pepper to taste |
| 2 tbsp. |
Dijon-style mustard |
| 2 tbsp. |
chopped fresh chives for garnish |
| 4-8 |
lemon wedges for garnish |
|
|
|
| RECIPE |
- Place the broiler rack 6-inches away from the heat source. Heat the broiler.
- Spray pan with nonfat cooking spray. Place the fillets in the pan, brush them with canola oil or spray them with nonfat cooking spray. Sprinkle fillets with salt and pepper.
- Coat each fillet with 1½ teaspoons of mustard.
- Place the pan on the broiler rack. Broil the fish for 5 minutes or until it is flaky.
- Serve each fillet with a garnish of chives and lemon wedges.
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|
|
| SERVING SUGGESTION |
SERVING SIZE:
1 fillet
NUMBER OF SERVINGS:
4
|
|
|
| NUTRITION FACTS |
| |
| Calories |
180 |
|
| Total Fat |
6 g |
|
| Sodium |
250 mg |
|
| Total Carbohydrates |
1 g |
|
| Fiber |
0 g |
|
| Protein |
28 g |
|
|
|
