Best Catfish With Lemon Capers And Oregano Weight Watchers Recipes

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CATFISH WITH LEMON, CAPERS AND OREGANO (WEIGHT WATCHERS)



Catfish With Lemon, Capers and Oregano (Weight Watchers) image

This recipe is from the September/October 2009 Weight Watchers magazine. Broiled, flaky catfish served on a bed of thinly sliced seedless cucumbers and drizzled with a dressing made up of lemon zest/juice, capers, oregano and olive oil. Points Value: 4.

Provided by Crafty Lady 13

Categories     Lunch/Snacks

Time 13m

Yield 4 serving(s)

Number Of Ingredients 8

4 (1/4 lb) skinless catfish fillet
1/2 teaspoon black pepper
1 grated small lemon, juice and zest of
2 tablespoons orange juice
2 teaspoons capers, rinsed
1 teaspoon olive oil
1 tablespoon chopped fresh oregano
1/2 seedless cucumber, thinly sliced

Steps:

  • Spray the rack of a broiler pan with nonstick spray; preheat broiler.
  • Put the catfish on the prepared rack. Lightly spray the fish with nonstick spray and sprinkle with 1/4 teaspoon black pepper. Broil the fish 5 inches from the heat just until opaque in the center, about 8 minutes. (Tip: To check if the fish is cooked properly, slit the thickest part of fish fillets with a thin-bladed knife. Peek inside; the flesh should be opaque and should flake easily.).
  • Meanwhile, whisk the lemon zest and juice, orange juice, capers, oil, oregano, and the remaining 1/4 teaspoon pepper in a small bowl.
  • Divide the cucumbers among 4 plates. Top each serving with 1 fillet; drizzle evenly with the dressing.

Nutrition Facts : Calories 176.5, Fat 9.8, SaturatedFat 2.2, Cholesterol 53.2, Sodium 103.2, Carbohydrate 3.5, Fiber 0.5, Sugar 1.6, Protein 18

OVEN-BAKED LEMON CATFISH



Oven-Baked Lemon Catfish image

You can use about 1 tablespoon fresh dill in place of the dried if desired. I add in about 3 tablespoons grated Parmesan cheese to the breadcrumb mixture but that is optional. This is also good with other meaty fish fillets too! Double the recipe for more than 4 fillets.

Provided by Kittencalrecipezazz

Categories     Catfish

Time 35m

Yield 4 fillets

Number Of Ingredients 11

1/2 cup mayonnaise
1/4 cup buttermilk
1 teaspoon grated lemon rind
3 tablespoons fresh lemon juice
1/2 teaspoon dried dill (or to taste)
2 -4 teaspoons fresh minced garlic (or to taste)
4 large catfish fillets
1 1/2 tablespoons seasoning salt (or to taste)
1/2 teaspoon black pepper
1/4 teaspoon cayenne pepper (can use more)
1 1/4 cups dry breadcrumbs (use fine breadcrumbs)

Steps:

  • Set oven to 425 degrees.
  • Line a baking sheet with foil then spray foil with nonstick cooking spray.
  • In a bowl mix the fine dry breadcrumbs with seasoned salt black pepper and cayenne.
  • In a bowl combine the mayo, buttermilk, lemon rind, lemon juice, dill and garlic until well combined.
  • Brush the fillets on both sides with the mayo mixture.
  • Coat evenly with the breadcrumb mixture.
  • Place the fillets into prepared baking sheet.
  • Sprinkle with more seasoned salt and black pepper if desired.
  • Bake for about 20-22 minutes or until the fish flakes with a fork.

Nutrition Facts : Calories 487.2, Fat 23.1, SaturatedFat 4.4, Cholesterol 113.2, Sodium 659.7, Carbohydrate 33.7, Fiber 1.8, Sugar 5, Protein 34.5

BAKED HERB CATFISH



Baked Herb Catfish image

Spice up August, National Catfish Month, with these well-seasoned fillets. A healthy twist on batter-fried catfish, the baked entree cuts the calories and saves the flavor. -Kathy Giannone, West Henrietta, NY

Provided by Taste of Home

Categories     Dinner

Time 35m

Yield 4 servings.

Number Of Ingredients 11

2 tablespoons minced fresh parsley
1 teaspoon salt
3/4 teaspoon paprika
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon pepper
4 catfish fillets (6 ounces each)
2 tablespoons lemon juice
1 tablespoon reduced-fat butter, melted
1 garlic clove, minced

Steps:

  • Combine the first seven ingredients; sprinkle over fillets on both sides. Place in a greased 13-in. x 9-in. baking dish. Combine the lemon juice, butter and garlic; drizzle over fillets., Bake, uncovered, at 350° for 15-20 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 249 calories, Fat 15g fat (4g saturated fat), Cholesterol 84mg cholesterol, Sodium 706mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 1g fiber), Protein 27g protein.

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