from-cookinglight

Cajun Shrimp and Catfish

Cajun Shrimp and Catfish Randy Mayor; Lydia DeGaris-Pursell

Ingredients

  • 2 tablespoons low-fat buttermilk
  • 1 tablespoon low-salt blackening seasoning
  • 1 1/2 pounds catfish fillets, cut into 1/2-inch strips
  • Cooking spray
  • 1 tablespoon butter
  • 1 cup chopped green onions
  • 1 cup presliced mushrooms
  • 1/2 cup chopped fresh parsley
  • 1 pound small shrimp, peeled and deveined
  • 1/2 cup light Alfredo sauce (such as Contadina)
  • 1 tablespoon fat-free, less-sodium chicken broth
  • 2 tablespoons grated fresh Parmesan cheese
  • 5 1/2 cups hot cooked long-grain rice
  • Parsley sprigs (optional)

Preparation


Preheat oven to 350°.

Place the buttermilk and blackening seasoning in a large bowl, stirring to blend. Add catfish; toss gently to coat.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add catfish mixture; cook 3 minutes, stirring frequently. Place the catfish mixture in a 2 1/2-quart shallow casserole coated with cooking spray.

Melt the butter in pan over medium-high heat. Add the onions, mushrooms, and chopped parsley; sauté 3 minutes. Add shrimp; sauté 3 minutes. Spoon shrimp mixture over catfish. Combine Alfredo sauce and broth, stirring with a whisk. Drizzle over the shrimp mixture; sprinkle with cheese. Bake shrimp mixture at 350° for 20 minutes or until bubbly. Serve shrimp mixture over rice. Garnish with the parsley sprigs, if desired.


  • Yield: 8 servings (serving size: about 3/4 cup of shrimp mixture and about 2/3 cup of rice)

Nutritional Information

Calories per serving: 382
Caloriesfromfat per serving: 28%
Fat per serving: 12g
Saturated fat per serving: 4.4g
Monounsaturated fat per serving: 3.8g
Polyunsaturated fat per serving: 1.9g
Protein per serving: 30.4g
Carbohydrate per serving: 35.7g
Fiber per serving: 1.1g
Cholesterol per serving: 139mg
Iron per serving: 3.7mg
Sodium per serving: 511mg
Calcium per serving: 110mg

Good to Know

Seafood is a great source of omega-3 fatty acids and protein. Try this dish with whole-grain rice for extra fiber.