Catfish With Lemon Capers And Oregano Weight Watchers Recipes

Steps:

• Pat the fish dry and season with salt and pepper. Put the flour in a shallow bowl. Dredge the fish in the flour, shaking off the excess. Heat 1 tablespoon each butter and olive oil in a large nonstick skillet over medium-high heat. Add the fish and cook, turning once, until opaque, about 3 minutes per side. Transfer to a plate and cover with foil. Add the garlic to the skillet and cook, stirring, until just golden, about 30 seconds. Remove from the heat and add the wine, lemon zest and lemon juice. Return to the heat and cook, stirring, until the wine is slightly reduced, about 2 minutes. Season with salt and pepper. Meanwhile, toss the greens with 1 tablespoon olive oil, and salt and pepper to taste. Divide the fish among plates. Add the remaining 1 tablespoon butter to the sauce in the skillet and stir until melted. Pour the butter sauce over the fish. Wipe out the skillet. Heat the remaining 1 tablespoon olive oil in the skillet over high heat. Add the capers and parsley and fry until crisp, about 1 minute; sprinkle over the fish. Serve with the salad and lemon wedges.

Steps:

• Spray the rack of a broiler pan with nonstick spray; preheat broiler.
• Put the catfish on the prepared rack. Lightly spray the fish with nonstick spray and sprinkle with 1/4 teaspoon black pepper. Broil the fish 5 inches from the heat just until opaque in the center, about 8 minutes. (Tip: To check if the fish is cooked properly, slit the thickest part of fish fillets with a thin-bladed knife. Peek inside; the flesh should be opaque and should flake easily.).
• Meanwhile, whisk the lemon zest and juice, orange juice, capers, oil, oregano, and the remaining 1/4 teaspoon pepper in a small bowl.
• Divide the cucumbers among 4 plates. Top each serving with 1 fillet; drizzle evenly with the dressing.

Steps:

• Mix together flour and salt in pie plate. Dip chicken in seasoned flour, shaking off excess. Heat oil in large nonstick skillet over medium-high heat. Add chicken, in batches, and cook until browned and cooked through, about 3 minutes per side; transfer to plate. Add broth, lemon juice, and capers to the skillet; bring to a boil over medium heat. Reduce heat and simmer until slightly reduced, about 2 minutes. Return chicken to skillet and cook, turning to coat, until heated through, about 2 minutes. Transfer chicken to platter. Remove skillet from heat: add butter and parsley. Pour over chicken and serve.

Steps:

• Preheat oven to 400'.
• Line a baking sheet with foil and spray with Pam cooking spray.
• Cut potatoes into 1/2 inch sticks and place on foil. Spray again with Pam. Bake in oven for 30 minutes or until brown and crispy.
• Season with salt and pepper lightly.
• Meanwhile, in a shallow bowl, lightly beat egg set aside.
• On wax paper combine cornmeal, parsley and salt and pepper.
• Dip catfish into egg than into cormeal mixture, coat lightly.
• Place on another lined baking sheet, lightly greased.
• Bake 10-15 minutes each side.
• Serve with baked potatoes sticks and lemon wedges.

Steps:

• In a shallow bowl, combine the lemon juice, garlic, salt and oregano; add fillets. Turn to coat; refrigerate, covered, 30-60 minutes, turning several times., Drain and discard marinade. In a shallow bowl, combine cornmeal and flour. Coat fillets with cornmeal mixture. In a skillet, cook fillets in oil and butter for 5 minutes on each side or until fish is golden brown and flakes easily with a fork. , Combine the tartar sauce ingredients in a bowl. Serve with fish.