Recipe: Cajun Catfish Sandwiches with Seasoned Mayonnaise

CAJUN CATFISH SANDWICHES

"Most supermarkets now sell meaty catfish filets. Often, they are flavorfully marinated and ready to toss in the pan. Beneath the seasoning, they do taste far sweeter than those caught in streams, though there is still a trace of the characteristic, earthy flavor found in other fresh water fish as well. But catfish is so lean, holds together well in cooking and so easy to cook, that I set out to prepare it in a way I would like.

A cornmeal coating creates a crisp crust despite the minimal amount of oil. To serve, put the pan-fried fish on a toasted bun, along with mayonnaise, lettuce and tomato. (Southern readers might try Remoulade Sauce and pickle slices instead.) This treatment is so good you'll go back for a second serving."

1 tsp. each: ground cumin, garlic powder, onion powder, dried oregano, dried thyme, salt*
1/2 tsp. sweet paprika
1/4 tsp. cayenne pepper
1/4 tsp. freshly ground black pepper
1/4 cup low-fat mayonnaise
FOR THE CATFISH:
4 (3 oz. each) pieces catfish fillet
3 Tbsp. yellow cornmeal
1 Tbsp. canola oil
FOR SERVING:
3 romaine lettuce leaves, finely shredded
8 thin tomato slices
4 hamburger buns (preferably whole wheat), toasted

In a small bowl, combine all spices and salt together. Mix 1 tablespoon of the mixture into the mayonnaise and set aside.

Lightly rub each side of the fillets with the dry spice mixture and let it sit 10 minutes. (This spice mixture is also delicious on other kinds of fish as well as on chicken and pork.)

Lightly coat fish with corn meal. Heat oil in a medium skillet over medium-high heat. Saut fish until browned on both sides. Reducing heat, if necessary, cook until fish is opaque in the center at the thickest points, about 4 to 5 minutes.

TO SERVE:
Spread a thin layer of seasoned mayonnaise on the surface of the bottom and top buns. Reserve remaining mayonnaise mixture for another use.) Cover bottom of each bun with one-quarter of the lettuce. Add a slice of tomato to each. Top each with a fillet. Add a tomato slice on top each fillet and cover with top of bun. Serve immediately.

*Instead of prepackaged spices, I chose to blend my own, making a blackening mixture with bold flavor and a kick that leaves tastebuds tingling rather than singed. Apply it like a dry barbecue rub and let the fish set for a few minutes before cooking.

Makes 4 servings

Per serving: 313 calories, 14 g. total fat (2 g. saturated fat), 29 g. carbohydrate, 18 g. protein, 4 g. dietary fiber, 603 mg. sodium.

Source: Dana Jacobi for the American Institute for Cancer Research