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

Source: Diabetic Living Magazine




Ingredient Checklist


Instructions Checklist
  • Thaw fish, if frozen; set aside.

  • 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, 1/4 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.

  • 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 1/4 teaspoon salt and the black pepper.

  • 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 1/2-inch thickness of fish or until fish flakes easily when tested with a fork, turning basket once if fillets are 1 inch thick.

  • 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 1/2-inch thickness or until fish flakes easily when tested with a fork, turning fish once if fillets are 1 inch thick.

Nutrition Facts

1 fillet and 1/4 cup sauce
234 calories; protein 18.6g; carbohydrates 4.8g; dietary fiber 1.5g; sugars 3.2g; fat 15.6g; saturated fat 3g; cholesterol 53.3mg; vitamin a iu 1749.1IU; vitamin c 79.4mg; folate 27.5mcg; calcium 20.6mg; iron 1mg; magnesium 37.7mg; potassium 566.6mg; sodium 354.8mg.

2 1/2 lean protein, 1 1/2 fat, 1/2 vegetable