FISH: Cooking Spray; 1/2 cup low-fat buttermilk; 1/2 cup cornmea; 2tsp. cajun or creole seasoning blend ; 4—4 oz. catfish fillets ;1/4 tsp. salt . SAUCE: 1/4 tsp. grated orange zest; 1 Tbsp. fresh orange juice; 3 TBSP. fat free sour cream; 1 TBSP.+ 1tsp. sugar; 1TBSP. light mayonnaise; 1 TBSP. fresh lime juice; 1/2 tsp. grated peeled gingerroot.
Preheat the oven to 425. Line a large bakeing sheet with foil. Lightly spray with cooking spray. Pour the butter milk into a medium shallow dish. In a pie pan, stir together the cornmeal and the seasoning blend.Set the dishes in an assembly line fashion. Dip one piece of fish in the butter milk, turning to coat in the cornmeal mixture. Place on the baking sheet. Lightly spray the tops of the fish with cooking spray. Bake for 10 minutes, until flakes esiley. Remove from the oven and sprinkle with the salt. Meanwhile, in a small bowl, whisk together the sauce ingredients. Refregerate until serving time. Serve the sauce in small containers with the fish.
- 211 CALORIES
- 4.5g. TOTAL FAT 1g. SATURATED FAT
- 1.5g. POLYUNSATURATED FAT
- 1.5g.MONOUNSATURATED FAT: 69mg. CHOLESTEROL: 245mg.SODIUM: 22g.CARBOHYDRATES :1g. FIBER :6g. SUGAR: 21g. PROTEIN DIETARY EXCHANGES:1STARCH 1/2 CARBOHYDRATES 3 VERY LEAN MEAT