| |
| INGREDIENTS |
| 4 |
catfish fillets (1¼ pounds) |
| 2 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 to 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 salt and pepper on the fillets.
- Coat each fillet with 1½ teaspoons of the 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 filet
NUMBER OF SERVINGS:
4
|
|
|
| NUTRITION FACTS |
| |
| Calories |
260 |
|
| Total Fat |
15 g |
|
| Sodium |
270 mg |
|
| Total Carbohydrates |
1 g |
|
| Fiber |
0 g |
|
| Protein |
26 g |
|
|
|
