PECAN-CRUSTED CATFISH WITH ZESTY TARTAR SAUCE

Pecan-Crusted Catfish with Zesty Tartar Sauce image

Yield Serves 4; 3 ounces fish and 2 tablespoons sauce per serving

Number Of Ingredients 11

4 catfish fillets (about 4 ounces each), rinsed
2 tablespoons low-fat buttermilk
2 slices light whole-wheat bread (lowest sodium available), coarsely torn
2 medium green onions, thinly sliced
3 tablespoons chopped pecans
1/2 teaspoon salt-free lemon pepper
1/2 cup fat-free sour cream
2 tablespoons dill pickle relish
1 teaspoon grated lemon zest
1 teaspoon fresh lemon juice
1/2 teaspoon dried dillweed, crumbled

Steps:

Put the fish in a single layer in a large shallow dish. Drizzle the top side with half the buttermilk, spreading to cover. Turn the fish over and repeat with the remaining buttermilk. Cover and refrigerate for 10 minutes to 1 hour, turning occasionally.
Preheat the oven to 400°F.
In a food processor or blender, process the bread for 5 to 10 seconds to make soft crumbs.
In a shallow dish, stir together the bread crumbs, green onions, pecans, and lemon pepper.
Drain the fish, discarding the buttermilk. Add the fish to the bread-crumb mixture, turning to coat. Using your fingertips, gently press the mixture so it adheres to the fish. Reserve any remaining bread-crumb mixture. Transfer the fish to a nonstick baking sheet. Sprinkle with the reserved bread-crumb mixture.
Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork.
Meanwhile, in a small bowl, whisk together the tartar sauce ingredients. Cover and refrigerate until serving time. Serve with the fish.
(Per serving)
Calories: 212
Total fat: 7.0g
Saturated: 1.0g
Trans: 0.0g
Polyunsaturated: 2.0g
Monounsaturated: 3.0g
Cholesterol: 71mg
Sodium: 224mg
Carbohydrates: 14g
Fiber: 3g
Sugars: 6g
Protein: 22g
Calcium: 102mg
Potassium: 586mg
1 starch
3 lean meat