
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:
- Heat a large nonstick skillet over medium-high heat.
- While skillet is heating, place cornmeal in a shallow dish.
- Sprinkle fish with ¼ teaspoon salt and ¼ teaspoon black pepper.
- Dredge fish in cornmeal.
- Add 1 tablespoon oil to pan and swirl to coat.
- Add fish to pan; cook fish 4 minutes on each side or until done.
- Remove fish from pan; keep warm.
Corn-Quinoa:
- Combine ½ cup hot water and quinoa in a small saucepan; bring to a boil.
- Cover, reduce heat, and simmer 13 minutes or until liquid is absorbed and quinoa is tender.
- Reheat the pan where the fish was cooked to medium-high heat.
- Add 1½ tablespoons oil to pan. Add bell pepper, jalapeño, garlic, ¼ teaspoon salt, and ¼ teaspoon black pepper to pan; sauté 3 minutes.
- Add corn; sauté 2 minutes. Stir in quinoa, tomato, onions, and lime juice.
Cilantro-Lime Slaw:
- Combine mayonnaise, lime juice, sugar, salt, and green onions in a large bowl. Add cilantro and coleslaw. Toss to combine.
- Serve immediately or chill until serving.
- 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