Serves 4 / Panko breadcrumbs, found in the Asian food section, give fish a crunchy coating similar to that of fried fish, but without the fat and calories. This recipe combines several heart-healthy ingredients, including fish, nuts, olive oil, garlic, and greens.
1 cup low-fat milk
5-7 drops hot sauce
4 catfish fillets (about 6 ounces each)
1/2 cup finely chopped pecans or walnuts
1 cup panko breadcrumbs
1/4 teaspoon blackened spice mix
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons olive oil
2 medium bunches green or red chard, stems and tough membranes removed
1 tablespoon olive oil
2 cloves garlic, peeled and minced
Salt and pepper, to taste
2 tablespoons red wine vinegar
2 teaspoons honey
Lemon wedges, for garnish
1. Preheat oven to 375°F. Line a baking sheet with parchment paper.
2. In a shallow dish, mix milk and hot sauce. Add catfish, turn to coat well, and marinate for 10 minutes.
3. In a pie plate, mix nuts, breadcrumbs, and spices. Dip fillets into crumb mixture, pressing crumbs onto each fillet. Place fish on baking sheet. With a pastry brush, dab 1/2 tablespoon olive oil over each fillet. Cook fish for 12-15 minutes, depending on thickness.
4. Meanwhile, chop chard greens. In large nonstick skillet over medium-low heat, combine 1 tablespoon olive oil and garlic and cook until garlic is fragrant, 1-2 minutes. Add greens, salt, and pepper. Cover and cook 3-5 minutes. Stir. Add vinegar and honey and heat through. Remove fish to a serving platter and serve with chard and lemon wedges.
Nutrition Facts Per Serving: Calories: 556 calories % fat calories: 47 Fat: 30g Saturated Fat: 5g Cholesterol: 102mg Carbohydrate: 34g Protein: 41g Fiber: 5g Sodium: 820mg