Celebrate National Catfish Month with a Savory Recipe

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Debbie Archer | School of Agriculture, Fisheries and Humanities

August is National Catfish Month. There is something special about catfish, said Teresa Henson, Outreach Coordinator for the Specialty Extension Program at the University of Arkansas at Pine Bluff. “It’s this southern tradition that reminds us of family fish fries, dinners, barbecues and gatherings.”

Catfish is a great source of protein and is low in calories and fat, especially when not fried, she said. The American Heart Association strongly recommends that you consume two servings of protein per week. Catfish is an excellent source of vitamin B12, which is found in animal products. The source of vitamin B12 can help nerve and blood cells in the body.

“Try that savory touch on a traditional dish, your family will be wanting for more,” Henson said.

Oven-fried catfish with sautéed vegetables

Makes 6 servings – 1 piece of fish and 1 cup of greens per serving.

Duration: 45 minutes

Ingredients

  • Non-stick cooking spray
  • 1 pound catfish fillets, cut into 6 equal pieces
  • 4 teaspoons Soulful Seasoning
  • ½ cup of egg substitute
  • 1½ cups of cornmeal
  • 1 teaspoon of vegetable oil
  • ¼ cup chopped onion
  • 2 garlic cloves, finely chopped
  • 1 pound green cabbage, chopped

Preperation

  1. Place an oven rack on the lower level of the oven. Preheat the oven to 400ËšF.
  2. Spray a baking sheet with non-stick cooking spray.
  3. Sprinkle both sides of the fish with Soulful Seasoning.
  4. Dip the fish in the egg substitute and roll it in the cornmeal.
  5. Arrange the fish on a baking sheet so that the pieces do not touch each other. Bake for 20 minutes.
  6. Reduce heat to 350ËšF and cook until crust is golden and fish flakes easily, about 5 minutes more.
  7. While the fish is cooking, heat the oil over medium heat in a large skillet.
  8. Sauté onion and garlic until tender, about 3 to 5 minutes.
  9. Add the collard greens and cook, stirring often, until it turns bright green and soft.
  10. Serve each piece of fish with 1 cup of green vegetables.

Nutritional information

Calories: 282
Total fat: 7 g
Saturated fat: 1 g
Trans fat: 0 g
Cholesterol: 57 mg
Sodium: 98 mg
Total carbohydrates: 32 g
Dietary fiber: 4 g
Protein: 23 g

Source: Recipes from SNAP-Ed partners. https://cachampionsforchange.cdph.ca.gov/en/recipes/Pages/Oven-Fried-Catfish-with-Stir-Fry-Greens.aspx

The University of Arkansas at Pine Bluff offers all of its extension and research programs and services regardless of race, color, sex, gender identity, sexual orientation, national origin, religion , age, disability, marital or veteran status, genetic information or any other status protected by law, and is an affirmative action / equal opportunity employer.

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