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Chili-Glazed Catfish with Bok Choy

Prep time 7 mins
Cook time 20 mins
Yield 4 servings (serving size: 1 fillet, 3/4 cup bok choy, 3 tablespoons glaze, and 1 1/2 teaspoons green onions)
A spicy Vietnamese glaze adds loads of flavor to this simple dish of pan-seared catfish and steamed bok choy. Keep this glaze on hand to turn any white fish fillet or chicken breast into an interesting ethnic meal.

Ingredients

  • 2 heads bok choy (about 1 1/2 pounds), sliced
  • 4 (6-ounce) catfish fillets
  • 1/8 teaspoon salt
  • 1/2 cup all-purpose flour
  • 1 teaspoon five-spice powder
  • 1/2 teaspoon black pepper
  • 2 teaspoons canola oil, divided
  • Cooking spray
  • 1/2 cup water
  • 4 teaspoons cornstarch
  • 1/3 cup fresh lime juice (about 2 1/2 limes)
  • 1 tablespoon sugar
  • 2 tablespoons fish sauce
  • 2 tablespoons seasoned rice vinegar
  • 1 tablespoon hot chili sauce (such as Sriracha)
  • 2 tablespoons diagonally sliced green onions (about 1 onion)

Nutrition Information

  • calories 339
  • fat 15.7 g
  • satfat 3.2 g
  • protein 30.4 g
  • carbohydrate 19.7 g
  • cholesterol 80 mg
  • iron 3.4 mg
  • sodium 1124 mg
  • caloriesfromfat 41 %
  • fiber 0.5 g
  • calcium 183 mg

How to Make It

  1. Place bok choy in a vegetable steamer. Steam, covered, 6 minutes or until tender. Set aside; keep warm.

  2. Pat fillets dry with paper towels; sprinkle with salt. Combine flour, five-spice powder, and pepper in a shallow dish, and stir well. Dredge fillets in flour mixture, and shake off excess flour.

  3. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add 2 fillets to pan; cook 3 to 4 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan; keep warm. Wipe pan clean with paper towels. Repeat procedure with remaining 1 teaspoon oil and fillets.

  4. While fish cooks, combine water and cornstarch in a small saucepan. Add lime juice and next 4 ingredients; bring to a boil, stirring constantly. Cook 1 minute or until thick, stirring constantly. Serve fillets over bok choy; drizzle with glaze, and sprinkle with green onions.

Oxmoor House Healthy Eating Collection