- 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
- calories 363
- fat 14.9 g
- satfat 2.7 g
- monofat 8 g
- polyfat 3.1 g
- protein 32.4 g
- carbohydrate 26 g
- fiber 3.9 g
- cholesterol 99 mg
- iron 2 mg
- sodium 380 mg
- calcium 54 mg
How to Make It
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.
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.
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