Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 3 days.
Notes: Catfish: Look for U.S. farmed catfish--it's sustainably raised in non-polluting inland ponds and fed a mostly vegetarian diet.
Tilapia: U.S. farmed tilapia is the considered the best choice--it's raised in closed-farming systems that protect the surrounding environment. Central and South American tilapia is considered a good alternative. Avoid farmed tilapia from China and Taiwan--where the fish farming pollutes the surrounding environment.
Haddock (Scrod): To get the best choice for the environment, ask for U.S. Atlantic “hook-and-line-caught” haddock--this method causes the least damage to the sea floor and has the least by catch.
1 fish fillet & 1 tablespoon sauce
204 calories; protein 13.3g; carbohydrates 11.9g; dietary fiber 0.3g; sugars 0.9g; fat 11.1g; saturated fat 2g; cholesterol 47.2mg; vitamin a iu 54.2IU; vitamin c 0.6mg; folate 39.8mcg; calcium 13.9mg; iron 0.8mg; magnesium 18.9mg; potassium 265mg; sodium 543.8mg; thiamin 0.1mg.