Thursday, February 25, 2010

Lent - Sweet and Sour Catfish


For the Lenten season, I am going to run a fish recipe every Thursday, so if you fast omitting meat from your diet, you should enjoy this series. If you are not a faster, but still like fish, this series will be perfect for you also.  The first one is catfish - a favorite at our house.

Vegetable cooking spray
1 t. vegetable oil
1/2 c. chopped onion
3/4 c. sliced carrots
2 T. brown sugar
1/4 c. rice wine vinegar
3 T. Chablis or other dry white wine
3 T. water
3 T. reduced calorie catsup
2 T. cornstarch
1 1/2 t. water
3/4 c. snow pea  pods ( 2 1/2 ounces)
4 ( 6 oz.) dressed farm-raised catfish
1 T. lemon juice
1 t. garlic powder

Coat a large nonstick skillet with cooking spray;  add oil.  Place over medium-high heat until hot. 
Add onion, and sauté until tender.
Add carrot and next 5 ingredients.
Bring to a boil, boil 1 minute, stirring constantly.
Soften cornstarch in 1 1/2 t. water; stir into onion mixture.
Add snow peas, cook stirring constantly, until vegetables are crisp-tender and mixture is thickened.  Set aside and keep warm.
Place fish on rack of a broiler pan that has been coated with cooking spray.  Brush fish with lemon juice and sprinkle with garlic powder.
Broil 4 inches from heat for 6 minutes.
Carefully turn with spatula; broil 5 minutes or until fish flakes easily when tested with a fork.
Spoon vegetable mixture over fish.
Serve immediately.

YIELD: 4 servings
268 calories per serving



Please make your car a NO PHONE ZONE!!!

If you like this blog, please look for my other blogs:
Thyme for Herbs
Bits, Tales, and Yarns

No comments: