Catfish

Flaky Adopts the flavor characteristics of what they eat; Mild, slightly sweet flavor Raw: white to pinkish colored; Cooked: white colored

Number of Servings:  4 Ingredients:  12 shrimp, peeled and deveined 8 sea scallops 4 squid tubes or mantles, sliced into 1/4-inch rings 1 lean white fish fillet, such as catfish, cod, orange roughy, sole, flounder, cut into 8 chunks 8 fresh whole mushrooms 4 sprigs fresh basil OR 1 teaspoon dried basil leaves 2 EACH shallots and small cloves garlic, finely chopped 4 tablespoons white wine, clam juice or broth Pepper to taste Instructions:  Divide the shrimp, scallops, squid, fish and mushrooms into four individual ramekins. Place a sprig of fresh basil on top. If using dried basil, combine with shallot, garlic and wine in a 1-cup glass measure. Microwave on high 2 minutes. Divide wine mixture over seafood; add salt and pepper to taste. Place ramekins in microwave and lay a sheet of wax paper over them. Turning each ramekin halfway around midway through cooking, microwave on high 6 to 7 minutes. Let stand 3 minutes before serving. Serve with rice.

Number of Servings:  4 Ingredients:  3 tbsps. of soy sauce 1 tbsp. of fresh lemon juice 1/4 tsp. of garlic powder 2 tsp. of liquid wood-smoke flavoring 4 catfish fillets (or whole) Instructions:  In a small bowl, combine the soy sauce, lemon juice, garlic powder and liquid wood-smoke flavoring. Preheat broiler pan for 5 minutes. Coat pan with shortening spray. Place catfish on broiler pan and brush with mixture. Broil 3 inches from heat for 4-6 minutes, basting occasionally until catfish flakes easily. (When substituting whole catfish for fillets, follow the above instructions, broiling catfish 3 inches from heat for 3 minutes. Turn catfish over, brush with sauce, and continue basting occasionally for 3 minutes or until catfish flakes easily.)

Seafood alternatives: catfish, cod, flounder, ocean perch, orange roughy, pollock, salmon, skate wings, trout Number of Servings:  4 Ingredients:  1 medium tomato, seeded and chopped 2 tablespoons sliced ripe olives 1 tablespoon chopped parsley 1 tablespoon red wine vinegar 1 (16 oz.) package frozen sole fillets, thawed 1/4 cup Dijon mustard, divided 1 (14 1/2 oz.) can chicken broth 1 clove garlic, pressed 1 cup uncooked rice 1 (10 oz.) package frozen chopped spinach, thawed and very well drained Instructions:  Combine the first 4 ingredients in a small bowl, stir well and set aside. Pat fillets dry with paper towels. Using 1 tablespoon mustard, spread a thin layer of mustard over fillets; set aside. Combine broth, remaining 3 tablespoons mustard and garlic in a large skillet; bring to a boil. Add rice, cover, reduce heat and simmer 10 minutes. Stir in spinach. Arrange fillets on top of rice mixture; cover and simmer about 8 minutes or until liquid is absorbed and fish flakes easily with a fork. Spoon tomato mixture over top of fish before serving.

Seafood alternatives: swordfish, shark, halibut, catfish, tilapia or salmon steaks Number of Servings:  4 Ingredients:  1/3 cup pineapple juice 1 Tablespoon vegetable oil 1 Tablespoon reduced-sodium soy sauce Juice of one lime 4 (6-8 oz.) tuna steaks 1 cup chopped fresh plums 1 cup chopped fresh peaches 1/2 cup chopped fresh pineapple 1/4 cup finely chopped red bell pepper 2 Tablespoons white wine vinegar 2 Tablespoons minced fresh mint Instructions:  Combine first four ingredients. Arrange tuna steaks in shallow glass dish; pour pineapple juice mixture over steaks. Cover and refrigerate for at least one hour. Meanwhile, combine remaining ingredients in a medium bowl; stir gently. Cover and refrigerate until needed. Coat a grill rack with vegetable cooking spray. Remove tuna from marinade and place on grill 4 to 5 inches above medium-hot coals (discard marinade). Grill just until fish begins to flake easily when tested with a fork, allowing about 10 minutes per inch of thickness, turning once during cooking. Serve at once with fruit salsa.

Kids love fish sticks and the entire family will love these crispy, delicious "cat-tails!" A healthy dinner will be on the table in less than 30 minutes! Number of Servings:  4 Ingredients:  1/2 cup cornmeal 1/2 cup Parmesan cheese 3/4 teaspoon garlic powder 1/4 teaspoon salt 3 tablespoons canola oil 1 pound farm-raised catfish fillets, cut into 1-inch thick strips Instructions:  Preheat the oven to 475°F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Combine the cornmeal, cheese, garlic powder, and salt in a medium bowl and mix well. Place the oil in a small bowl. Lightly coat each piece of fish in the oil and then roll in the breading until well coated. Arrange the fish on the prepared baking sheet and bake until golden brown, 10 to 12 minutes. Recipe Credit:  Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, MealMakeoverMoms.com Nutrition Information:  (per serving) Calories: 350 Fat: 22g Saturated Fat: 4.5g Omega-3 Fat: 1.4g Sodium: 360mg Carbohydrate: 14g Fiber: 2g Protein: 23g Calcium: 10%

Seafood Alternatives: snapper, orange roughy or other lean white fish such as flounder, cod, sole or pollock Number of Servings:  2 Ingredients:  1 pound catfish, cut into 4 serving pieces 2 cup prepared chunky salsa 2 tomatillos or green tomatoes, chopped (about 1/2 cup) 1 tablespoon chopped fresh cilantro or Chinese parsley 2 teaspoons lime juice 1/4 teaspoon ground coriander Instructions:  Pat fish dry with paper towels. Arrange in an 8-inch square glass baking dish so that pieces are toward the sides of dish. Combine salsa, tomatillos, cilantro, lime juice and coriander. Spoon mixture over fish. Cover with vented plastic wrap. Rotating dish midway through cooking, microwave on high 3 to 4 minutes, or just until fish flakes easily when tested with a fork. Serve on a heated tortilla garnished with sprigs of cilantro.

Number of Servings:  8 Ingredients:  1/4 cup orange juice 2 tablespoons vegetable oil 2 tablespoons light soy sauce 1/8 teaspoon pepper 1 tablespoon lemon juice 1 clove garlic, minced 2 pounds farm-raised catfish fillets Instructions:  To make the sauce, combine the first six ingredients in a bowl. Brush farm-raised catfish fillets with sauce mixture. Place fish on lightly oiled grill (four inches above hot coals). Grill for five minutes; brush frequently with sauce. Turn and grill for five minutes longer or until fish flakes easily when tested with a fork (also excellent when broiled). Nutrition Information:  (per serving) Calories: 160 Fat: 8.5g Protein: 19g Sodium: 168mg Cholesterol: 60mg

Number of Servings:  4 Ingredients:  1/2 cup cornmeal 1/2 cup Parmesan cheese 3/4 teaspoon garlic powder 1/4 teaspoon salt 3 tablespoons canola oil 1 pound farm-raised catfish fillets, cut into 1-inch strips Instructions:  Preheat the oven to 475°F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Combine the cornmeal, cheese, garlic powder, and salt in a medium bowl and mix well. Place the oil in a small bowl. Lightly coat each piece of fish in the oil and then roll in the breading until well coated. Arrange the fish on the prepared baking sheet and bake until golden brown, 10 to 12 minutes. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  (per serving) 350 calories, 22g fat (4.5g saturated, 1.4g omega-3), 360mg sodium, 14g carbohydrate, 2g fiber, 23g protein, 10% calcium

Number of Servings:  4 Ingredients:  1 cup heavy cream* 1 tablespoon Dijon mustard 1/2 teaspoon fresh ground pepper 4 catfish fillets 1 tablespoon lemon juice chopped parsley Instructions:  In a large skillet, combine heavy cream, mustard, pepper, and catfish. Bring to a boil. Reduce heat and cover, cook 10-15 minutes or until catfish flakes easily. Remove catfish from skillet, keep warm. Add lemon juice to cream mixture. Reduce liquid to half over high heat or until mixture is thick enough to coat a spoon. Spoon sauce on serving plate and place catfish on sauce. Garnish with chopped parsley. Serve immediately. *For light cuisine, substitute 1 cup lowfat milk or 1/2 cup milk and 1/2 cup white wine.