|2 servings||calories per servings 600||protein serving 29 g||carbs per serving 64 g||total fat per serving 25 g|
This baked version of a traditionally pan-fried supper offers all of the flavor with less fat. A kick of Cajun seasoning in the crispy cornmeal coats the flaky fish to retain all of its moisture. It’s served over a hearty bed of carrots and beans, and a tangy spinach salad provides a bright counterpoint.
|Nutrition Facts||/ Per Serving|
|Total Fat||25 g|
|Saturated Fat||5 g|
|Trans Fat||0 g|
|Polyunsaturated Fat||3 g|
|Monounsaturated Fat||1 g|
|Total Carbohydrates||64 g|
|Dietary Fiber||21 g|
MISE EN PLACE
• Heat oven to 425° F.
• Peel garlic. Mince 1 clove, and thinly slice remaining 2 cloves.
• Halve carrot lengthwise. Thinly slice crosswise.
• Pick and chop thyme leaves; reserve stems.
• Rinse and drain beans.
• Discard any heavy spinach stems. Cut or tear leaves into bite-size pieces.
• Use 1/2 pat butter to grease a place for each filet on a heavy baking sheet.
• In a dish combine cornmeal, 1 tablespoon Cajun seasoning and 1/4 teaspoon kosher salt.
• Dredge catfish in cornmeal mixture to coat all sides.
• Place catfish on prepared pan, and dot with remaining butter.
• Bake 10 minutes.
• Carefully flip fillets, and bake until breading is lightly browned and fish is firm and cooked through, 3-4 minutes.
• While fish cooks, place a small saucepan over medium heat. Add 1 teaspoon olive oil and sliced garlic. Cook until fragrant, about 1 minute.
• Add carrot, and cook until just tender, 5-6 minutes.
• Add tomatoes and thyme leaves. Cook 1-2 minutes more.
• Add beans, thyme stems, remaining 1 tablespoon Cajun seasoning and 1/2 cup water. Reduce heat.
• Simmer until vegetables are tender, 8-10 minutes. Add water as needed.
• Discard thyme stems.
While beans cook, make the vinaigrette:
• In a bowl, combine mustard, cider vinegar and minced garlic.
• Whisk in 2 tablespoons olive oil. Taste and adjust seasoning as desired with kosher salt.
• Divide beans between 2 plates, and top with catfish.
• Divide spinach between plates, and drizzle with dressing. Enjoy!
Seth worked with top chefs in New York and in Atlanta, and worked as the Program Director for a farm to school pilot program aimed at developing standards-based, hands-on garden and cooking curriculum for children from kindergarten to fifth grade. Seth also spent several years working as a farmers market chef in Atlanta. During this time, he established and developed connections between the market and local schools, after-school clubs, senior living facilities, and other community organizations. At these community connection posts, he shared his culinary knowledge and expertise, giving hands on cooking instruction as he explained how farmers markets can benefit an individual's health and community. In 2016, Chef Seth was named a Georgia Grown Executive Chef for his commitment to locally grown food.Learn More...