Cajun Catfish Skillet
From The American Institute for Cancer Research

2 cups water
1 cup uncooked rice
1/4 tsp. salt
1/4 tsp. ground red pepper
1/4 tsp. ground white pepper
1/4 tsp. ground black pepper
1/2 cup minced green onions
1/2 cup minced green pepper
1/2 cup minced celery
2 cloves garlic, minced
1 Tbsp. margarine
1 lb. catfish or other firm flesh white fish, cut in bite-sized chunks
1 (15-1/2 oz.) can tomato sauce
1 tsp. dried oregano

Combine the water, rice, salt, white, red, and black pepper in a 3 quart saucepan. Bring the mixture to a boil and stir. Reduce the heat, cover and simmer 15 minutes, or until the rice is tender and the liquid is absorbed. Saute the onions, green pepper, celery and garlic in margarine in large skillet over medium-high heat until tender. Stir the vegetable mixture, fish, tomato sauce and oregano into hot rice. Cover and cook over medium heat for 7 to 8 minutes, or until the catfish flakes with a fork.

Each of the 4 servings contains 314 calories and 6 grams of fat.