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

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