Cajun Snapper

Preparation

1. Step 1

   In a small bowl, stir together the rub ingredients. Spoon onto one side of each fillet. Using the back of a spoon, spread the rub to cover that side.

   Step 2

   In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the fish with the coated side down for 4 minutes. Gently turn the fish over and cook for 3 to 4 minutes, or until it flakes easily when tested with a fork. Transfer the fish to plates, leaving any browned bits in the skillet.

   Step 3

   Add the water to the skillet, scraping to dislodge the browned bits. Cook for 15 to 20 seconds, or until heated through. Spoon over the fish.

2. Nutrition Information

   Step 4

   (Per serving)

   Step 5

   Calories: 133

   Step 6

   Total fat: 4.0g

   Step 7

   Saturated: 0.5g

   Step 8

   Trans: 0.0g

   Step 9

   Polyunsaturated: 1.0g

   Step 10

   Monounsaturated: 2.0g

   Step 11

   Cholesterol: 40mg

   Step 12

   Sodium: 201mg

   Step 13

   Carbohydrates: 1g

   Step 14

   Fiber: 0g

   Step 15

   Sugars: 0g

   Step 16

   Protein: 23g

   Step 17

   Calcium: 39mg

   Step 18

   Potassium: 466mg

3. Dietary Exchanges

   Step 19

   3 lean meat