3
Jul 14
Catfish is a wonderful source of low fat protein. Lots of recipes call for frying catfish, but baking turns it into a low calorie, high protein meal. The generous seasoning of the catfish lends to a rich flavor that is complimented perfectly by the light minty salad.
Servings: 4
Here’s what you need…
For the Catfish:
- 1 teaspoon olive oil
- 1 bunch of fresh cilantro, washed and stems trimmed
- 4 catfish fillets
- curry powder
- salt
- sweet paprika
- 1 lemon, juiced
- 4 garlic cloves, finely minced
- Preheat oven to 350 degrees F.
- In a glass baking pan, drizzle the olive oil and scatter the cilantro over the bottom of the pan.
- Generously season both sides of each fillet with curry, salt and sweet paprika. Place the fillets evenly across the bottom of the pan, on top of the cilantro.
- In a small bowl, combine the lemon juice and finely minced garlic. Pour over the tops of the fillets.
- Cover the pan with foil. Bake for 30 minutes. Remove foil and bake for an additional 5 minutes.
For the Salad:
- 1 head green, organic cabbage, shredded
- 1/8 cup crushed, dry mint leaves
- 1/8 cup fresh squeezed lemon juice
- 4 garlic cloves, finely minced
- 1 teaspoon olive oil
- dash of salt
- Wash the shredded cabbage and place in a medium sized bowl. Sprinkle with the dried mint, mix well.
- In a small bowl combine the remaining ingredients. Pour over the cabbage and mix well.
Nutritional Analysis: One serving equals: 221 calories, 8g fat, 102mg sodium, 13g carbohydrate, 7g fiber, and 26g protein
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