• 4 skinless catfish fillets, about 6 ounces each
• 1 Tbs. plus 1 tsp. blackened spice seasoning blend
• 1 Tbs. plus 1 tsp. unsalted butter, melted

Heat a heavy nonstick skillet over medium high heat 10 minutes, until very hot. Sprinkle spice seasoning on both sides of fish to coat well. Cook fish in hot pan 2-3 minutes, until bottom is dark brown. Carefully drizzle 1/2 tsp. butter over each fillet, without spilling butter into pan. Gently turn fish over. Carefully drizzle blackened side of fish with remaining butter. Cook 2-3 minutes, until underside is dark brown and fish is opaque throughout.

Per serving: calories 190, fat 8.4g, 40% calories from fat, cholesterol 103mg, protein 26.4g, carbohydrates 1.4g, fiber 0.6g, sugar 0.4g, sodium 70mg, diet points 4.9.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 0.0, Lean meat: 0.0, Fat: 1.2, Sugar: 0.0, Very lean meat protein: 3.2

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The recommended wines are: Chardonnay, Merlot, or White Zinfandel.