Yield: 6 servings
Exchanges per serving: 3 Lean Meat
1/3 cup reduced-calorie ketchup
1 tablespoon lemon juice
1 teaspoon granulated brown sugar substitute
2 teaspoons vegetable oil
1 teaspoon low-sodium Worcestershire sauce
½ teaspoon dried marjoram
¼ teaspoon garlic powder
¼ teaspoon ground red pepper
6 4-ounce catfish fillets
Vegetable cooking spray
Lemon rind curls (optional)
Fresh parsley sprigs (optional)
1. Combine first 8 ingredients in a small bowl. Arrange fillets in a 13x9x2 inch baking dish coated with cooking spray. Pour ketchup mixture over fillets; cover and marinate in refrigerator 30 minutes, turning once.
2. Remove fillets from marinade, reserving marinade. Place marinade in a small saucepan; bring to a boil. Remove from heat; set aside.
3. Place fillets on rack of a broiler pan coated with cooking spray. Broil 5 ½ inches from heat (with electric oven door partially opened) 14 to 15 minutes or until fish flakes easily when tested with a fork, basting occasionally with marinade.
4. Transfer to a serving platter. If desired, garnish with lemon rind curls and parsley sprigs.
Easy 30 Minute Meals
Not just entrees, these are complete meals that take 30 minutes from the kitchen to the table ... without sacrificing great taste!