Frank's Recipes! Low Fat Spicy Beer Braised Catfish

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Low Fat Spicy Beer Braised Catfish

This is a low fat recipe, serve it with rice to absorb the sauce.

Makes: 4 servings

1 tablespoon chili powder
2 teaspoons minced garlic
1 1/2 teaspoons all purpose white flour
1/4 teaspoon salt
1 pound catfish fillets, cut on the bias into 2 inch wide pieces
1 tablespoon olive oil
1 large onion, chopped (1 1/2 cups)
1 8-ounce package sliced mushrooms
1 12-ounce can mild flavored beer
1 14.5 ounce can diced tomatoes, with juice
2 tablespoons Worcestershire sauce
2 teaspoons Tabasco or other hot sauce
2 tablespoons chopped fresh parsley

In a shallow bowl, combine chili powder, garlic, flour and salt, stir together well. Add catfish and toss to coat evenly. In a large, deep skillet over medium high heat, heat oil. Add catfish and cook until browned on both sides, about 2 minutes per side. transfer the fish to a plate and set aside. Add onions and mushrooms to the skillet. Cook, stirring occasionally, until the mushrooms have released their liquid and the onions have softened, 4 to 5 minutes. Stir in beer, tomatoes and their juice, Worcestershire and hot sauces. Bring the sauce to a boil, then lower the heat to medium and simmer for 5 minutes. Return the catfish pieces to the skillet, arranging the pieces in a single layer. Continue simmering until the fish is opaque in the center and flakes easily, 3 to 5 minutes longer. Sprinkle with parsley just before serving.

276 calories per serving; 24 grams protein, 9 grams fat (1.6 grams saturated fat), 19 grams carbohydrate; 659 mg sodium; 65 mg cholesterol; 3 grams fiber.