How to "lighten up" some great Cajun dishes

[Angie]

I am a transplant in the northeast from New Orleans, and want to share some of my favorite cajun dishes (which are definitly not light!) at a Mardi Gras theme dinner. I have looked at some of the recipes in Cl, but they just don't seem to capture the real flavor of the dish -- at least on paper! Has anyone had any success in lightening up some dishes such as gumbo, shrimp ettoufee, or jambalaya? Any suggestions are hints on where to go would be great! Thanks, Angie

[Andrew]

Well I couldnt dare pretend to know much about cajun cooking but this catfish recipe makes me drool just thinking about it. I usually remove all ssodium and add lemon peel in its place, and usually cut the servings smaller.
We also LOVE blackened Sea Bass!

{ Exported from MasterCook Mac }

Creole Catfish Fillets **

Recipe By: Cooking Light, June 1994, page 85
Serving Size: 4
Preparation Time: 0:11
Categories: Fish and Seafood Andrew's Favorites

2 tablespoons minced fresh onion
1/2 teaspoon dried whole thyme
1/4 teaspoon grated lemon rind
1/8 teaspoon ground red pepper
3 tablespoons plain low-fat yogurt
1 tablespoon nonfat mayonnaise
1 tablespoon Creole or Dijon mustard
1 tablespoon reduced-calorie catsup
1 teaspoon paprika
1/2 teaspoon onion powder

1/8 teaspoon ground red pepper
4 farm-raised catfish fillets (4-ounce)
Vegetable cooking spray
4 lemon wedges

Combine first 8 ingredients in a small bowl; stir well. Cover and chill.

Combine paprika and next 3 ingredients; stir well. Rub mixture over both sides of fish.

Arrange fish in a wire grilling basket coated with cooking spray; place on grill rack over hot coals, or pan fry. Cook 6 minutes on each side or until fish flakes easily when tested with a fork. Yield: 4 servings (serving size: 3 ounces fish and 2 tablespoons sauce).

Serving Ideas: Serve with sauce and lemon wedges.

Nutr. Links: 0 0 0 0 0 0 504 265 0 0 0 0 2508 0 0

Per serving: 174 Calories; 5g Fat (25% calories from fat); 27g Protein; 6g Carbohydrate; 93mg Cholesterol; 187mg Sodium

[Angie]

Andrew -- thanks so much, the catfish recipe does sound yummy. It's similar to the fish fry recipe we would use in Louisiana, but without all the fat! Now I just have to find some catfish up here in New England (I'm a transplant)! Angie