Healthy Catfish Delight Recipe
created by
Martin W. Dec. 23, 2024
“Catfish with sweet rice and baked carrots. The library book mentioned baked carrots.”
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
Martin W.Author
"Catfish with sweet rice and baked carrots. The library book mentioned baked carrots."
Coach Gigi
"Love that you started to incorporate some things from the books! Baked veggies are delicious Your portion control is great!"