Catfish with Red Pepper Sauce

Catfish with Red Pepper Sauce

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From: Diabetic Living Magazine

Catfish have a mild flavor and firm flesh—both of which serve as tasty counterpoints to the tangy, rosemary-seasoned sauce in this recipe.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 ounces fresh or frozen skinless catfish fillets, ½ to 1 inch thick
  • 1 tablespoon olive oil
  • 1 cup chopped red sweet pepper
  • 2 medium tomatoes, peeled, seeded, and chopped
  • 1 teaspoon red wine vinegar
  • ¼ teaspoon salt
  • ⅛ teaspoon garlic powder
  • Dash cayenne pepper
  • 2 tablespoons red wine vinegar
  • 1 tablespoon olive oil
  • ¼ teaspoon dried rosemary, crushed
  • ¼ teaspoon salt
  • ⅛ teaspoon ground black pepper

Preparation

  • Prep

  • Ready In

  1. Thaw fish, if frozen; set aside.
  2. For sauce: In a small saucepan, heat 1 tablespoon olive oil over medium heat. Add sweet pepper; cook until tender, stirring occasionally. Stir in tomatoes, the 1 teaspoon vinegar, ¼ teaspoon salt, the garlic powder, and cayenne pepper. Cook for 5 minutes more, stirring occasionally. Transfer mixture to a food processor or blender. Cover and process or blend until nearly smooth. Return to saucepan; cover and keep warm.
  3. Rinse fish; pat dry with paper towels. Measure thickness of fish. In a small bowl, combine the 2 tablespoons vinegar, 1 tablespoon olive oil, and the rosemary. Brush both sides of fish with vinegar mixture. Sprinkle fish with ¼ teaspoon salt and the black pepper.
  4. Place fish in a greased grill basket, tucking under any thin edges. Place basket on the rack of an uncovered grill directly over medium coals. Grill for 4 to 6 minutes per ½-inch thickness of fish or until fish flakes easily when tested with a fork, turning basket once if fillets are 1 inch thick.
  5. Serve the warm sauce over fish.
  • To make ahead: Prepare sauce as directed in step 1. Cover and chill for up to 24 hours. Prepare and grill fish as directed in steps 2 and 3. To serve, transfer chilled sauce to a small saucepan; heat through over medium heat. Serve warmed sauce over fish.
  • Variation: Broiler directions: Preheat broiler. Place fish on the greased unheated rack of a foil-lined broiler pan, tucking under any thin edges. Broil 3 to 4 inches from the heat for 4 to 6 minutes per ½-inch thickness or until fish flakes easily when tested with a fork, turning fish once if fillets are 1 inch thick.

Nutrition information

  • Serving size: 1 fillet and ¼ cup sauce
  • Per serving: 234 calories; 16 g fat(3 g sat); 2 g fiber; 5 g carbohydrates; 19 g protein; 28 mcg folate; 53 mg cholesterol; 3 g sugars; 1,749 IU vitamin A; 79 mg vitamin C; 21 mg calcium; 1 mg iron; 355 mg sodium; 567 mg potassium
  • Nutrition Bonus: Vitamin C (132% daily value), Vitamin A (35% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 2½ lean protein, 1½ fat, ½ vegetable

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