Fish offers us with great protein supply. It’s usually good to eat more fish than meat. Below really are a few easy and healthy catfish recipes and baked fish recipe.
Pan-Seared Catfish with Light Cream Sauce
Serves four
Exchanges/Choices:
½ Starch
five Lean Meat
one Fat
Basic Nutritional Values:
Calories 305
Fat 15g
Cholesterol 100mg
Sodium 155mg
Carbohydrate 8g
Protein 30g
Elements:
4 catfish fillets (6 oz every)
Pinch salt
Pinch black pepper
2 Tbsp flour, sifted
2 tsp olive oil
Sauce:
one tbsp minced shallots
½ cup dry white wine
one cup fish stock
½ cup fat-free half & half
two tsp minced thyme
one Tbsp chopped scallions
Methods:
Put the catfish upon a flat area. Flavor with salt and pepper and after that dredge in sifted flour.
Preheat a sauté pan over medium-high heat, include olive oil. Place fillets very carefully in pan and cook until golden brown. Flip over and repeat until eventually fish is cooked. Remove fish from pan.
Add shallots to pan and sweat them. Include white wine to deglaze, minimize until almost dry. Include fish stock and half & half, bring to a simmer.
Include a small volume of water to the cornstarch to produce slurry and whisk into sauce to thicken.
Include thyme and finish with scallions.
Pour sauce above fish and serve.
Baked Salmon with Mango Vinaigrette
Serves 4
Exchanges/Choices:
5 Lean Meat
2 Fat
Basic Nutritional Values:
Calories 325
Total Fat 19g
Cholesterol 115mg
Sodium 90mg
Total Carbohydrate 1g
Protein 36g
Elements:
four salmon steaks/fillets (6 oz each)
2 tsp extra-virgin olive oil
Pinch salt
Green peppercorns, to taste
8 sprigs fresh thyme
4 tbsp mango vinaigrette
Method:
Put salmon in a baking dish. Utilizing a pastry brush, lightly coat salmon with extra-virgin oil. Season with salt and green peppercorns. Set a few sprigs of thyme above of the salmon. Bake for 15 to 20 minutes at 375 Fahrenheit until salmon is completely cooked.
Drizzle one tbsp of mango vinaigrette above the salmon and serve immediately.
