Steamed Catfish with Southern-Style Remoulade Sauce

Serves 4  |  3 ounces fish and 1 tablespoon plus 1 teaspoon sauce

an orange plate of steamed catfish on a bed of peas, carrots and sauce with a fork digging in

Mild white fish pairs well with this lighter, healthier version of a classic remoulade sauce for a quick and easy meal.

Calories

121
per serving

Fiber

0 g
per serving

Protein

21 g
per serving

Ingredients

4 catfish or tilapia fillets (about 4 ounces each), rinsed and patted dry
18 teaspoon salt
18 teaspoon pepper
13 cup fat-free plain Greek yogurt
1 teaspoon red hot-pepper sauce (Louisiana-style preferred)
12 teaspoon paprika
12 teaspoon Dijon mustard (lowest sodium available)
18 teaspoon garlic powder
14 cup minced fresh oregano (optional)

 

Directions

  1. Heat a large pot fitted with a steamer basket placed over water on medium-high heat. Bring the water to a boil.
     
  2. Meanwhile, sprinkle the salt and pepper on both sides of the fish. Place the fish in the steamer basket. Steam, covered, for 7 to 10 minutes, or until the fish flakes easily when tested with a fork.
     
  3. While the fish is cooking, in a small bowl, whisk together the yogurt, hot-pepper sauce, paprika, mustard, and garlic powder.
     
  4. Transfer the fish to plates. Sprinkle with the oregano. Serve with the sauce.
     

Level 4: Pureed
In a food processor or blender, process the desired serving(s) until smooth. There should be no separation of liquid.

Level 5: Minced and Moist
Using a food processor, blender, or knife, process or cut the fish into pieces no more than 4 milliliters in size. The pieces should be moist and fit between the tines of a fork.

Level 6: Soft and Bite-Size
Using a knife, cut the fish into pieces that are no bigger than 1.5 x 1.5 centimeters (about the size of your thumbnail). To test for softness, press down on the fish using the back of a fork. The fish should remain squashed and not regain its shape.

 

Cook’s Tips

You can substitute 1 tablespoon plus 1 teaspoon dried oregano for the fresh oregano. Just sprinkle it over the fish with the salt and pepper before steaming.

If you don’t have a steamer basket, you can use a small kitchen strainer or colander instead and place it over the water in the pot.
 

Nutrition Analysis

(per serving)
Calories 121
Total Fat 3.5 g
   Saturated Fat 1.0 g
   Trans Fat 0.0 g
   Polyunsaturated Fat 1.0 g
   Monounsaturated Fat 1.0 g
Cholesterol 67 mg
Sodium 201 mg
Carbohydrates 1 g
   Fiber 0 g
   Total Sugars 1 g
   Includes Added Sugars 0 g
Protein 21 g

 

Dietary Exchanges

3 lean meats