Cajun Catfish Salad with Crispy Polenta

Cajun Catfish Salad with Crispy Polenta

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From: Diabetic Living Magazine

Catfish has a sweet, mild taste, so we flavor it with Cajun seasoning and pair it with crispy polenta. This is one unique meal you'll want to make over and over again.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 12 ounces fresh or frozen catfish fillets
  • ½ 16-ounce tube refrigerated cooked polenta, sliced ½-inch thick and cut into sticks
  • Nonstick cooking spray
  • 1 tablespoon vegetable oil
  • 2 teaspoons salt-free Cajun seasoning
  • 8 cups chopped romaine or iceberg lettuce
  • 1 large tomato, chopped
  • 1 medium green sweet pepper, cut into bite-size strips
  • 2 tablespoons light mayonnaise or salad dressing
  • 1 tablespoon cider vinegar
  • 1 teaspoon Creole mustard or spicy brown mustard

Preparation

  • Prep

  • Ready In

  1. Thaw fish, if frozen. Cut into bite-sized strips; set aside. Preheat oven to 400°F. Lightly grease a baking sheet. Place polenta on baking sheet. Lightly coat with nonstick cooking spray. Bake 15 to 20 minutes or until golden brown on the edges.
  2. In a large nonstick skillet, cook catfish in hot oil over medium heat for 4 to 6 minutes or until lightly browned and pieces flake when tested with a fork. Sprinkle with 1 teaspoon of the Cajun seasoning.
  3. On a serving platter arrange lettuce. Top with polenta, catfish, tomato and sweet pepper.
  4. In a small bowl, whisk together mayonnaise, vinegar, mustard, and remaining 1 teaspoon Cajun seasoning. Serve dressing with salad.

Nutrition information

  • Serving size: 2½ cups salad and 2 teaspoons dressing
  • Per serving: 249 calories; 12 g fat(2 g sat); 4 g fiber; 18 g carbohydrates; 16 g protein; 145 mcg folate; 42 mg cholesterol; 3 g sugars; 8,681 IU vitamin A; 52 mg vitamin C; 46 mg calcium; 2 mg iron; 341 mg sodium; 643 mg potassium
  • Nutrition Bonus: Vitamin A (174% daily value), Vitamin C (87% dv), Folate (36% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2 fat, 1½ lean protein, 1 starch, 1 vegetable

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