Celebrate Catfish Month with this recipe
August is National Catfish Month.
“There's something special about catfish,” said Teresa Henson, Extension specialist-program outreach coordinator at the University of Arkansas at Pine Bluff. “It's that Southern tradition that makes us think about family fish fries, dinners, cookouts 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 highly recommends that people consume two servings of protein per week. Catfish is a great source of vitamin B12, which is found in animal products. The vitamin B12 source can help the body's nerves and blood cells.
“Try this tasty twist on a traditional dish will have your family asking for more,” Henson said.
Oven Fried Catfish with Stir-Fry Greens
Nonstick cooking spray
1 pound catfish fillets, cut into 6 equal pieces
4 teaspoons Soulful
Seasoning
½ cup egg substitute
1½ cups cornmeal
1 teaspoon vegetable oil
¼ cup chopped onion
2 cloves garlic, finely chopped
1 pound collard greens, chopped
Place an oven rack on the bottom level of the oven. Preheat oven to 400˚F. Spray a baking sheet with nonstick cooking spray. Sprinkle both sides of fish with Soulful Seasoning. Dip fish into egg substitute and roll in cornmeal.
Arrange fish on a baking sheet so that the pieces do not touch. Bake for 20 minutes. Reduce heat to 350˚F and bake until crust is golden and fish flakes easily, about 5 minutes more.
While the fish is baking, heat oil over medium heat in a large skillet. Sauté onion and garlic until tender, about 3 to 5 minutes. Add collard greens and cook, stirring often, until they turn bright green and limp. Serve each piece of fish alongside 1 cup of greens.
Makes 6 servings – 1 piece of fish and 1 cup of greens per serving. Time: 45 minutes. Calories: 282; total fat: 7 g; saturated fat: 1 g; trans fat: 0 g; cholesterol: 57 mg; sodium: 98 mg; total carbohydrate: 32 g; dietary fiber: 4 g; protein: 23 g.
Source: Recipes from SNAP-Ed Partners. https:// ca champions for change. cd ph. ca.gov/en/recipes/Pages/OvenFried-Catfish-with-Stir-FryGreens.aspx
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