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Healthy Catfish Delight Recipe

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2 comments

created by

Martin W. Dec. 23, 2024

Catfish with sweet rice and baked carrots. The library book mentioned baked carrots.

Prep 15 minutesCook 30 minutesEasyServes 4
CG

Coach Gigi

Love that you started to incorporate some things from the books! Baked veggies are delicious Your portion control is great!

Instructions

  • 1.

    Preheat your oven to 400°F (200°C).

  • 2.

    In a bowl, toss the sliced carrots with olive oil, salt, and pepper. Spread them on a baking sheet and bake for 20-25 minutes until tender and slightly caramelized.

  • 3.

    While the carrots are baking, season the catfish fillets with salt, pepper, and sesame seeds.

  • 4.

    In a non-stick skillet over medium heat, cook the catfish for about 4-5 minutes on each side until golden brown and cooked through.

  • 5.

    In the last few minutes of cooking, add the soy sauce to the skillet to glaze the fish.

  • 6.

    If using, sauté the spinach in the same skillet for 2-3 minutes until wilted.

  • 7.

    Serve the catfish alongside the baked carrots and sweet rice, garnished with additional sesame seeds if desired.

Ingredients

  • 1.

    4 catfish fillets (about 4 oz each)

  • 2.

    2 cups cooked sweet rice (brown rice or quinoa for added fiber)

  • 3.

    4 medium carrots, sliced

  • 4.

    2 tablespoons sesame seeds

  • 5.

    2 tablespoons low-sodium soy sauce

  • 6.

    1 tablespoon olive oil

  • 7.

    Salt and pepper to taste

  • 8.

    Optional: 2 cups fresh spinach (for added fiber)

Nutrition

  • calories

    350

  • fat

    10

  • saturates

    1.5

  • carbohydrates

    45

  • fibres

    5

  • sugar

    2

  • addedSugar

    0

  • protein

    25

Healthy Catfish Delight Recipe

My Rating

0
2 comments
  • MW

    Martin W.Author

    "Catfish with sweet rice and baked carrots. The library book mentioned baked carrots."

  • CG

    Coach Gigi

    "Love that you started to incorporate some things from the books! Baked veggies are delicious Your portion control is great!"