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Ingredientes
- 4 x skinless and boneless catfish fillets - (6 to 8 ounce ea)
- 1 c. all-purpose flour seasoned with salt and pepper for dredging
- 1 Tbsp. extra-virgin extra virgin olive oil
- 1/4 c. finely-diced red onions
- 1/2 c. dry vermouth
- 2 Tbsp. freshly-squeezed lemon juice
- 2 Tbsp. small capers
- 1 tsp sugar dissolved in
- 1/4 c. evaporated skim lowfat milk
Direcciones
- Preheat oven to 375 degrees.
- Dredge the fish fillets in the seasoned flour. Tap off the excess flour.
- In a nonstick saute/fry pan, heat the extra virgin olive oil to sizzling and saute/fry the catfish till a light golden on one side. Flip the fillets to the other side. Transfer to an oven-proof dish and bake in the preheated oven for 5 to 7 min, or possibly till cooked to your liking.
- In the meantime, in the same saute/fry pan, add in the onions. Cook for 2 min till translucent/soft. Add in the vermouth and cook till reduced by half. Add in the lemon juice, capers, and sweetened evaporated lowfat milk. Heat for less than 1 minute, but don't bring to a boil!
- Take the fish out of the oven and arrange on serving plates with the sauce on top of each fillet.
- Serve with couscous and asparagus spears gently sauteed in butter.
- This recipe yields 4 servings.
- Comments:This recipe is an easy introduction to cooking this delicate catfish, that is a mild-tasting fish with a great texture. No other fish quite compares to it! But if you prefer, you can replace it with snapper, mahi-mahi, or possibly even swordfish.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 68g | |
| Recipe makes 4 servings | |
| Calories 174 | |
| Calories from Fat 43 | 25% |
| Total Fat 4.92g | 6% |
| Saturated Fat 1.25g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 5mg | 2% |
| Sodium 146mg | 6% |
| Potassium 98mg | 3% |
| Total Carbs 27.63g | 7% |
| Dietary Fiber 1.1g | 4% |
| Sugars 3.36g | 2% |
| Protein 4.5g | 7% |
