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Title: Blackened Catfish
Categories: Regional Seafood Diet Lowfat
Yield: 4 Servings

1/2tsGround sage
1/2tsGround cumin
1/2tsGarlic powder
1/2tsOnion powder
1/4tsGround cayenne
4 Catfish fillets (4 - 5 ounces each)
  Nonstick cooking spray
1tsOlive oil
  Lemon slices

Put paprika, sage, cumin, garlic powder, sugar, salt, cayenne and onion powder in a 1-gallon food-storage bag. Close bag and shake until well blended.

Put 1 fillet in bag at a time and shake until lightly coated.

Coat large nonstick skillet with cooking spray. Add oil and heat over medium-low heat until hot.

Add catfish fillets, skinned side up, and cook 4 to 5 minutes until lightly blackened. Carefully turn with spatula. Cook 4 to 5 minutes longer, or until fish feels firm and is opaque at the tickest part.

Serve with lemon slices.

Nutritional Information:

Calories 182 Protein 19 grams Carbohydrate 1 gram Fat 10 grams Cholesterol 42 milligrams Sodium 316 milligrams

Exchanges: 3 lean meat, 1/4 fat

Source: Woman's Day