Baked Catfish; Mint Cabbage Salad

Catfish is a wonderful source of low fat protein, and who can't use more healthy protein in their diet?  Many recipes call for frying catfish, but baking turns it into a low calorie, high protein meal. The generous seasoning of the catfish lends to a rich flavor that is complimented perfectly by the light minty salad.

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Servings: 4
Here's what you need... 

For the Catfish:

• 1 teaspoon olive oil
• 1 bunch of fresh cilantro, washed and stems trimmed
• 4 catfish fillets
• curry powder
• salt
• sweet paprika
• 1 lemon, juiced
• 4 garlic cloves, finely minced

1. Preheat oven to 350 degrees F.
2. In a glass baking pan, drizzle the olive oil and scatter the cilantro over the bottom of the pan.
3. Generously season both sides of each fillet with curry, salt and sweet paprika. Place the fillets evenly across the bottom of the pan, on top of the cilantro.
4. In a small bowl, combine the lemon juice and finely minced garlic. Pour over the tops of the fillets.
5. Cover the pan with foil. Bake for 30 minutes. Remove foil and bake for an additional 5 minutes.

For the Salad:

• 1 head green, organic cabbage, shredded
• 1/8 cup crushed, dry mint leaves
• 1/8 cup fresh squeezed lemon juice
• 4 garlic cloves, finely minced
• 1 teaspoon olive oil
• dash of salt

1. Wash the shredded cabbage and place in a medium sized bowl. Sprinkle with the dried mint, mix well.
2. In a small bowl combine the remaining ingredients. Pour over the cabbage and mix well.

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Nutritional Analysis: One serving equals: 221 calories, 8g fat, 102mg sodium, 13g carbohydrate, 7g fiber, and 26g protein 

I hope that you get a chance to give this recipe a try. Remember, in your kitchen you can create anything you would like. Use this recipe as a template and if you want, add flavors you like or subtract things you dislike. If you like a recipe, play around with the ingredients and amounts and make it yours! I’m only a call or email away to assist you in all things fitness.

Dedicated To Making Healthy Your Habit!
Mychael