This mildly seasoned fish with its medley of Creole veggies is wonderful over steamed brown rice.

　　

Ingredients

serves 4, 3 ounces fish and 1/4 cup sauce per serving

　　

Chunky Creole Sauce

1 tablespoon light tub margarine

　　1 large tomato (about 8 ounces), chopped

　　1 cup chopped green bell pepper

　　3/4 cup thinly sliced celery (about 1 1/2 medium ribs)

　　1/2 cup chopped onion

　　1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced

　　1/2 teaspoon dried thyme, crumbled, or 2 tablespoons finely snipped fresh parsley

　　1/2 teaspoon Worcestershire sauce (lowest sodium available)

　　1/4 teaspoon sugar

　　4 catfish or other mild fillets (about 4 ounces each), rinsed and patted dry

　　1/8 teaspoon salt

　　

Step 1

In a large nonstick skillet, melt the margarine over medium-high heat, swirling to coat the bottom. When the margarine is bubbly, stir in the remaining sauce ingredients. Bring to a boil. Reduce the heat and simmer, covered, for 22 minutes, or until the celery is tender. Pour into a medium bowl.

　　

Step 2

Place the fish in the skillet, trying not to overlap the fillets. Pour the sauce over the fish. Cook, uncovered, for 6 to 8 minutes, or until the fish flakes easily when tested with a fork. Sprinkle with the salt.

　　

nutrition information

Step 3

(Per Serving)

　　

Step 4

Calories: 144

　　

Step 5

Total Fat: 4.5g

　　

Step 6

Saturated: 1.0g

　　

Step 7

Trans: 0.0g

　　

Step 8

Polyunsaturated: 1.5g

　　

Step 9

Monounsaturated: 1.5g

　　

Step 10

Cholesterol: 66mg

　　

Step 11

Sodium: 172mg

　　

Step 12

Carbohydrates: 5g

　　

Step 13

Fiber: 1g

　　

Step 14

Sugars: 4g

　　

Step 15

Protein: 19g

　　

Step 16

Dietary Exchanges

　　

Step 17

1 Vegetable

　　

Step 18

3 Lean Meat

　　American Heart Association Quick & Easy Meals