Rating: 4 stars
11 Ratings
  • 1 star values: 1
  • 2 star values: 1
  • 3 star values: 0
  • 4 star values: 2
  • 5 star values: 7

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

Ivy Manning
Recipe by Cooking Light June 2013

Gallery

Johnny Autry; Styling: Cindy Barr

Recipe Summary

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

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

  • 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.

Chef's Notes

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.

Nutrition Facts

363 calories; fat 14.9g; saturated fat 2.7g; mono fat 8g; poly fat 3.1g; protein 32.4g; carbohydrates 26g; fiber 3.9g; cholesterol 99mg; iron 2mg; sodium 380mg; calcium 54mg.
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