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Photo: Johnny Autry; Styling: Cindy Barr Photo by: Photo: Johnny Autry; Styling: Cindy Barr

Cornmeal-Dusted Catfish with Quinoa Sauté

Sustainable Choice. Farmed catfish is an inexpensive, sustainable option. For a kid-friendly dish, omit the jalapeño in the quinoa.

Cooking Light JUNE 2013

  • Yield: Serves 4 (serving size: 1 fillet and about 2/3 cup quinoa mixture)

Ingredients

  • 1/3 cup uncooked quinoa
  • 1/2 cup hot water
  • 1/4 cup cornmeal
  • 4 (6-ounce) catfish fillets
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 2 1/2 tablespoons olive oil, divided
  • 1 cup chopped green bell pepper
  • 1 tablespoon minced jalapeño pepper
  • 2 teaspoons thinly sliced garlic
  • 1 cup fresh corn kernels (about 2 ears)
  • 1 cup chopped tomato
  • 1/4 cup chopped green onions
  • 1 tablespoon fresh lime juice
  • 4 lemon wedges

Preparation

1. Place quinoa in a fine sieve; place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together for 30 seconds; rinse and drain. Repeat procedure twice. Drain well. Combine 1/2 cup hot water and quinoa in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 13 minutes or until liquid is absorbed and quinoa is tender.

2. Heat a large nonstick skillet over medium-high heat. Place cornmeal in a shallow dish. Sprinkle fish with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dredge fish in cornmeal. Add 1 tablespoon oil to pan; swirl to coat. Add fish to pan; cook 4 minutes on each side or until desired degree of doneness. Remove fish from pan; keep warm.

3. Return pan to medium-high heat. Add remaining 1 1/2 tablespoons oil to pan. Add bell pepper, jalapeño, garlic, 1/4 teaspoon salt, and 1/4 teaspoon black pepper to pan; sauté 3 minutes. Add corn; sauté 2 minutes. Stir in quinoa, tomato, onions, and juice. Serve fish with quinoa mixture and lemon wedges.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 363
  • Fat: 14.9g
  • Saturated fat: 2.7g
  • Monounsaturated fat: 8g
  • Polyunsaturated fat: 3.1g
  • Protein: 32.4g
  • Carbohydrate: 26g
  • Fiber: 3.9g
  • Cholesterol: 99mg
  • Iron: 2mg
  • Sodium: 380mg
  • Calcium: 54mg
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Cornmeal-Dusted Catfish with Quinoa Sauté Recipe

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