Heart Healthy
This Simple Cooking with Heart, Southern-American catfish recipe is a healthy alternative to fried fish with a touch of Asian flavors in the vegetable side.
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Crunchy Baked Catfish with Bean Sprout Slaw
This Simple Cooking with Heart, Southern-American catfish recipe is a healthy alternative to fried fish with a touch of Asian flavors in the vegetable side.
-
Servings:
4
Ingredients
-
1 pound catfish fillets -
1 large egg -
1 tablespoon water -
1/2 cup panko breadcrumbs -
1/4 teaspoon salt -
1/2 teaspoon black pepper -
1 pound bean sprouts -
1 lemon or lime -
1 clove garlic -
1 green onion -
1 tablespoon canola oil -
1 red bell pepper -
2 tablespoon rice vinegar
Directions
Tip: Click on step to mark as complete.
-
Preheat an oven to 350 degrees F. -
Place the bean sprouts, bell pepper and green onion in a bowl. -
In a small jar add the rice vinegar, peanut oil, garlic and other half of the salt and pepper and shake to mix well. -
Pour this mixture over the bean sprouts. -
Remove the fish fillets from the oven with a spatula and garnish with the lime or lemon wedges. -
Serve with the Bean Sprout Slaw. -
Break the egg into a shallow bowl and beat with a fork, adding the water after a couple of minutes, until it is evenly yellow. -
In a dinner plate mix the panko and one half of the salt and pepper. -
Have a baking sheet lined with aluminum foil, ready to place the breaded fish fillets. -
One at a time dip the fillets into the egg, letting the excess egg drip off back into the bowl. -
Then one at a time put the fish fillets into the panko and press firmly so the crumbs stick to them. Turn them over and do the other side. -
Shake off any extra panko and place on the baking sheet you set aside. -
Discard any leftover egg or panko. -
When the oven is ready, bake the fish fillets 8-10 minutes, then turn carefully with a spatula and cook for another 5 minutes on the other side, until a corner flakes off easily with a fork.
Cooking Tip:
If you don’t have bean sprouts you can use finely sliced green and/or red cabbage. This will stay fresh and crunchy in the refrigerator for a couple of days.
You can use any firm white fish such as tilapia. You can spice up the salad by adding some dried chili flakes. You can also add 2 Tablespoons of toasted, unsalted chopped peanuts or almonds for extra crunch.
Tip: Nutritional Info for Catfish in Nutrition Table
Nutritional Info for Bean Sprout Slaw:
Calories 77:
Fat 3.7g:
Saturated Fat 0.6g:
Trans Fatty Acid 0.0g:
Poly Fat 1.2g:
Mono Fat 1.6g:
Cholesterol 0mg:
Sodium 82mg:
Carbohydrates 9g:
Dietary Fiber 3g:
Total Sugars 6g:
Protein 4g:
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 151 | |
|---|---|---|
| Total Fat | 4.4 g | |
| Saturated Fat | 1.2 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.2 g | |
| Monounsaturated Fat | 1.4 g | |
| Cholesterol | 112 mg | |
| Sodium | 151 mg | |
| Total Carbohydrate | 6 g | |
| Dietary Fiber | 0.3 g | |
| Sugars | 0.1 g | |
| Added Sugars | 0 g | |
| Protein | 21 g | |
Dietary Exchanges
3 lean meat, 1 fat, 2 vegetable, 1/2 starch
-
Servings:
4
Ingredients
-
1 pound catfish fillets -
1 large egg -
1 tablespoon water -
1/2 cup panko breadcrumbs -
1/4 teaspoon salt -
1/2 teaspoon black pepper -
1 pound bean sprouts -
1 lemon or lime -
1 clove garlic -
1 green onion -
1 tablespoon canola oil -
1 red bell pepper -
2 tablespoon rice vinegar
Directions
Tip: Click on step to mark as complete.
-
Preheat an oven to 350 degrees F. -
Place the bean sprouts, bell pepper and green onion in a bowl. -
In a small jar add the rice vinegar, peanut oil, garlic and other half of the salt and pepper and shake to mix well. -
Pour this mixture over the bean sprouts. -
Remove the fish fillets from the oven with a spatula and garnish with the lime or lemon wedges. -
Serve with the Bean Sprout Slaw. -
Break the egg into a shallow bowl and beat with a fork, adding the water after a couple of minutes, until it is evenly yellow. -
In a dinner plate mix the panko and one half of the salt and pepper. -
Have a baking sheet lined with aluminum foil, ready to place the breaded fish fillets. -
One at a time dip the fillets into the egg, letting the excess egg drip off back into the bowl. -
Then one at a time put the fish fillets into the panko and press firmly so the crumbs stick to them. Turn them over and do the other side. -
Shake off any extra panko and place on the baking sheet you set aside. -
Discard any leftover egg or panko. -
When the oven is ready, bake the fish fillets 8-10 minutes, then turn carefully with a spatula and cook for another 5 minutes on the other side, until a corner flakes off easily with a fork.
Cooking Tip:
If you don’t have bean sprouts you can use finely sliced green and/or red cabbage. This will stay fresh and crunchy in the refrigerator for a couple of days.
You can use any firm white fish such as tilapia. You can spice up the salad by adding some dried chili flakes. You can also add 2 Tablespoons of toasted, unsalted chopped peanuts or almonds for extra crunch.
Tip: Nutritional Info for Catfish in Nutrition Table
Nutritional Info for Bean Sprout Slaw:
Calories 77:
Fat 3.7g:
Saturated Fat 0.6g:
Trans Fatty Acid 0.0g:
Poly Fat 1.2g:
Mono Fat 1.6g:
Cholesterol 0mg:
Sodium 82mg:
Carbohydrates 9g:
Dietary Fiber 3g:
Total Sugars 6g:
Protein 4g: