Chicago Sun-Times

Simple seafood solutions for Lent

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With people across the country observing Lent, a religious tradition observed during the 40 days before Easter, it’s time to rethink the standard family meal menu.

This nearly eight- week period typically calls for a special diet. Specifical­ly, red meat is cut out on Fridays for some and for the entirety of Lent for others. According to Datassenti­al, 26 percent of consumers observe Lent, and of those, 41 percent said they eat fish on Fridays instead of meat.

Eating two servings of seafood per week— as recommende­d by the Dietary Guidelines for Americans— is one way to make a positive commitment to you and your family’s health during Lent and throughout the year. According to a study in the Journal of the American Medical Associatio­n, research shows eating seafood two to three times per week reduces the risk of death from any health- related cause. Seafood also provides unique health benefits as a lean protein and is a quality source for omega- 3 fatty acids, which are healthy fats essential to human health and developmen­t.

With so many seafood options available, including Alaskan cod, snapper, salmon and more, it can be easy to incorporat­e this nutritious lean protein into your diet.

This simple recipe for Blackened Catfish with Quinoa and Citrus Vinaigrett­e can help you on your way to a more nutritious meal plan that includes consuming seafood twice per week. If you can’t find catfish or prefer to substitute, any white fish such as cod, mahimahi or flounder will work.

For more seafood recipes and Lenten meal inspiratio­n, visit seafoodnut­rition. org or follow # Seafood2xW­k on social media. Blackened Catfish with Quinoa and Citrus Vinaigrett­e Recipe courtesy of chef Tim Hughes on behalf of the Seafood Nutrition Partnershi­p Servings: 4 For the blackening seasoning: 1 tablespoon salt 1 tablespoon pepper 1 tablespoon cayenne pepper 1 tablespoon garlic powder 1 tablespoon thyme For the quinoa salad: 1 tablespoon peanut oil 1 cup corn, canned and drained or frozen and thawed to room temperatur­e Salt, to taste Pepper, to taste 1/ 2 cup edamame, shelled and thawed to room temperatur­e 3 cups quinoa, cooked For the blackened catfish: 1 tablespoon peanut oil 1 pound catfish, cut into four fillets 5 tablespoon­s Blackening Seasoning For the citrus vinaigrett­e: 2 tablespoon­s lemon juice 1 teaspoon lemon zest 1 tablespoon honey 1/ 2 teaspoon thyme 2 tablespoon­s olive oil

To make blackening seasoning: Combine salt, pepper, cayenne pepper, garlic powder and thyme.

To make quinoa salad: Heat and oil skillet. Add corn; salt and pepper, to taste, and saute until golden brown. Add edamame and sauteed corn to quinoa and set aside.

To make Blackened Catfish: Heat cast- iron skillet to medium- high heat with 1 tablespoon peanut oil added. Coat both sides of catfish fillets with blackening seasoning. Add catfish to skillet and cook 5- 6 minutes per side, or until well done.

To make citrus vinaigrett­e: Whisk together lemon juice, lemon zest, honey and thyme. Slowly add olive oil, whisking until dressing is formed.

Serve catfish on top of quinoa salad and drizzle with vinaigrett­e. Family Features

 ??  ?? Blackened Catfish with Quinoa and Citrus Vinaigrett­e.
Blackened Catfish with Quinoa and Citrus Vinaigrett­e.

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