Cajun Shrimp and Catfish

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

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.

Nutritional Information

Calories:

382 (28% from fat)

Fat:

12g (sat 4.4g,mono 3.8g,poly 1.9g)

Protein:

30.4g

Carbohydrate:

35.7g

Fiber:

1.1g

Cholesterol:

139mg

Iron:

3.7mg

Sodium:

511mg

Calcium:

110mg