It’s a sensible concern to check the sources of the foods we eat. Catfish offer a decent background – according to the Catfish Institute, the U.S. farm-raised catfish industry provides a steady supply of fish but does not deplete ocean populations or harm the natural ecosystem.
Specifically, the institute says, the industry’s methods are environmentally friendly. These catfish are raised in clean, man-made, quality-controlled ponds, and are fed grain-based pellets made of soy and corn.
That aside, catfish have a mild, sweet flavor and these two quickly prepared recipes offer a choice of seasonings and preparation, as alternatives to the traditional frying method: Caribbean-style, grilled catfish with tropical fruit salsa, or Mediterranean-style, pan-seared catfish with prosciutto, lemon, almonds and capers.
Caribbean grilled catfish with tropical fruit salsa
1teaspoon finely minced garlic
1/2teaspoon salt
1/2teaspoon ground black pepper
1/4teaspoon ground red pepper
4catfish fillets (6 to 7 ounces each)
2teaspoons olive oil
Tropical fruit salsa (prepared or homemade, recipe follows)
Preheat grill or broiler. In a small bowl, combine garlic, salt and black and red peppers. Brush each fillet with 1/2 teaspoon olive oil and sprinkle each with 1/2 teaspoon spice mixture. Grill or broil on a rack 4 inches from heat source for 6 minutes; turn and cook 4 to 6 minutes longer or until the fish is cooked through. Serve with tropical fruit salsa.
Makes 4 servings.
Tropical fruit salsa
1cup each diced mango and/or papaya
2tablespoons chopped cilantro
1tablespoon minced green onion or chives
1tablespoon minced jalapeno
2tablespoons lime juice
1tablespoon honey.
In a small bowl, combine mango and/or papaya, green onion and jalapeno; stir in lime juice and honey.
Makes about 2 cups. Per serving: 348 cal, 17 g fat, 31 g pro., 16 g carbo., 1 g fiber, 92 mg chol., 398 mg sodium.
Catfish with brown butter, prosciutto and almonds
2tablespoons lemon juice
2teaspoons olive oil
1teaspoon hot sauce
4catfish fillets (6 to 7 ounces each)
2tablespoons butter
2thin slices prosciutto or country ham, julienned (about 1 ounce)
1/4cup sliced almonds, toasted
1tablespoon capers, optional
Black olive toasts, optional (recipe follows)
Heat oven to 250 degrees.
In a small bowl, stir together 1 tablespoon of the lemon juice, the olive oil and hot sauce. Brush both sides of catfish with mixture. Heat a large skillet over medium high heat; spray with nonstick cooking spray. Add fillets, two at a time; cook 4 to 5 minutes on each side or until cooked through, turning only once. Transfer to a baking dish; keep warm in the oven. Repeat with remaining catfish fillets.
In the same skillet over medium heat, melt butter. When lightly browned, add prosciutto; cook and stir for 1 minute. Remove from heat; add almonds and capers (if using) and remaining 1 tablespoon lemon juice. Serve catfish fillets topped with ham and almond mixture. Serve with Black Olives Toasts, if desired.
Makes 4 servings. Per portion (excluding black olive toast): 400 cal, 27 g fat, 34 g pro., 2.25 g carbo., 1 g fiber, 14 mg chol., 429 mg sodium.
Black olive toasts: Spread 4 toasted slices (1/2-inch thick) French bread with prepared tapenade (black olive spread) or a combination of 1 can (about 4 ounces) sliced ripe olives, drained and minced with 1 1/2 teaspoons each coarse mustard and olive oil.
Recipes developed for AP by The Catfish Institute
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