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

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 350°.

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  • 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.

Nutrition Facts

382 calories; calories from fat 28%; fat 12g; saturated fat 4.4g; mono fat 3.8g; poly fat 1.9g; protein 30.4g; carbohydrates 35.7g; fiber 1.1g; cholesterol 139mg; iron 3.7mg; sodium 511mg; calcium 110mg.