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.
YIELD: 4 servings
268 calories per serving
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Thyme for Herbs
Bits, Tales, and Yarns