Preparation Time: 50 minutes
Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, large Baking Dish, 1-QT Saucepan, 13-inch Chef Pan or 12” Electric Skillet.
- 1/3 cup (80 ml) ketchup
- 1 tablespoon freshly squeezed lemon juice
- 1 teaspoon brown sugar
- 2 teaspoons vegetables oil
- 1 teaspoon low-sodium Worcestershire sauce
- ½ teaspoon dried whole marjoram
- ¼ teaspoon garlic powder
- ¼ teaspoon ground red pepper
- 6 4-ounce (120 g) farm-raised catfish fillets
In the Mixing Bowl combine ketchup, lemon, brown sugar, vegetable oil, Worcestershire sauce, marjoram, garlic powder and red pepper. Mix well.
Arrange fillets in large baking dish and pour ketchup mixture over fillets; cover and marinate in refrigerator 30 minutes to 1 hour, turning once. Remove fillets, set aside, and pour marinade into 1-QT Saucepan. Bring marinade to a simmer.
Warm 13-inch Chef Pan over medium heat and place the fillets in pan. Cover (close vent) and cook 15 minutes or until fish flakes easily when assessed with a fork.
To Serve: Remove to serving platter or individual serving dishes and drizzle with warm marinade.
NUTRITIONAL BREAKDOWN PER SERVING: Calories 239; Fat Grams 14; Carbohydrate Grams 3; Protein Grams 25; Cholesterol mg 74; Sodium mg 193.
THE POINT SYSTEM: Calorie Points 3; Protein Points 3; Fat Grams 14; Sodium Points 8; Fiber Points 0; Carbohydrate Points 0; Cholesterol Points 7.