Catfish, Corn-Quinoa Stir Fry and Greens (Cilantro-Lime Slaw)

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This is an updated version of a traditional southern meal. Don’t skip the corn-quinoa mix, it’s worth the effort! If you aren’t a fan of catfish, any mild white fish will work.

Serves 4
Serving Size: 1 filet, ⅔ cup quinoa mixture, 1 cup slaw
Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes

Ingredients:

Catfish:

  • ½ cup cornmeal
  • 4 (6-ounce) catfish fillets
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 tablespoon olive oil
  • 4 lemon wedges (optional)

Corn-Quinoa:

  • ⅓ cup uncooked quinoa
  • 1½ tablespoons olive oil
  • 1 cup chopped green bell pepper
  • 1 tablespoon minced jalapeño pepper
  • 3 garlic cloves, thinly sliced
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 cup frozen corn kernels (thawed)
  • 1 cup chopped tomatoes
  • ¼ cup chopped green onions
  • 1 tablespoon fresh lime juice

Cilantro-Lime Slaw:

  • ¼ cup olive oil mayonnaise
  • 3 tablespoons fresh lime juice
  • 2 teaspoons sugar
  • ¼ teaspoon salt
  • ⅓ cup thinly sliced green onions
  • ¼ cup chopped fresh cilantro
  • 1 (14-ounce) package coleslaw

Directions:

Catfish:

  1. Heat a large nonstick skillet over medium-high heat.
  2. While skillet is heating, place cornmeal in a shallow dish.
  3. Sprinkle fish with ¼ teaspoon salt and ¼ teaspoon black pepper.
  4. Dredge fish in cornmeal.
  5. Add 1 tablespoon oil to pan and swirl to coat.
  6. Add fish to pan; cook fish 4 minutes on each side or until done.
  7. Remove fish from pan; keep warm.

Corn-Quinoa:

  1. Combine ½ cup hot water and quinoa in a small saucepan; bring to a boil.
  2. Cover, reduce heat, and simmer 13 minutes or until liquid is absorbed and quinoa is tender.
  3. Reheat the pan where the fish was cooked to medium-high heat.
  4. Add 1½ tablespoons oil to pan. Add bell pepper, jalapeño, garlic, ¼ teaspoon salt, and ¼ teaspoon black pepper to pan; sauté 3 minutes.
  5. Add corn; sauté 2 minutes. Stir in quinoa, tomato, onions, and lime juice.

Cilantro-Lime Slaw:

  1. Combine mayonnaise, lime juice, sugar, salt, and green onions in a large bowl. Add cilantro and coleslaw. Toss to combine.
  2. Serve immediately or chill until serving.
  3. Serve fish with quinoa mixture, Cilantro-Lime Slaw, and lemon wedges.

Nutrition Information per Serving:

Catfish:

  • Serving Size: 1 filet
  • Vegetables: 0 cups
  • Fruits: 0 cups
  • Calories: 175 calories
  • Carbohydrates: 12 grams
  • Fiber: 1 gram
  • Protein: 22 grams
  • Fat: 4 grams
  • Sodium: 353 mg

Corn-Quinoa Stir Fry:

  • Serving Size: ⅔ cup
  • Vegetables: ½ cup
  • Fruits: 0 cups
  • Calories: 212 calories
  • Carbohydrates: 27 grams
  • Fiber: 4 grams
  • Protein: 5 grams
  • Fat: 10 grams
  • Sodium: 10 mg

Cilantro Lime Slaw:

  • Serving Size: 1 cup    
  • Vegetables: ¾ cup
  • Fruits: 0 cups
  • Calories: 76 calories
  • Carbohydrates: 10 grams
  • Fiber: 2 grams
  • Protein: 1 gram
  • Fat: 4 grams
  • Sodium: 255 mg

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