Catfish Recipe and Baked Fish Recipe

Healthy Diabetics Catfish Recipe and Baked Fish Recipe

By Sara Marshall

Fish provides us with good protein source. It is always good to eat more fish than meat. Below are a few simple and healthy catfish recipes and baked fish recipe.

Pan-Seared Catfish with Light Cream Sauce

Serves 4
Exchanges/Choices:
1/2 Starch
5 Lean Meat
1 Fat

Basic Nutritional Values:
Calories 305
Fat 15g
Cholesterol 100mg
Sodium 155mg
Carbohydrate 8g
Protein 30g

Ingredients:

4 catfish fillets (6 oz each)
Pinch salt
Pinch black pepper
2 Tbsp flour, sifted
2 tsp olive oil

Sauce:
1 tbsp minced shallots
1/2 cup dry white wine
1 cup fish stock
1/2 cup fat-free half & half
2 tsp minced thyme
1 Tbsp chopped scallions

Methods:

Place the catfish on a flat surface. Season with salt and pepper and then dredge in sifted flour.
Preheat a saute pan over medium-high heat, add olive oil. Place fillets carefully in pan and cook until golden brown. Turn over and repeat until fish is cooked. Remove fish from pan.
Add shallots to pan and sweat them. Add white wine to de-glaze, reduce until almost dry. Add fish stock and half & half, bring to a simmer.
Add a small amount of water to the cornstarch to make slurry and whisk into sauce to thicken.
Add thyme and finish with scallions.
Pour sauce over fish and serve.

Baked Salmon with Mango Vinaigrette

Serves 4
Exchanges/Choices:
5 Lean Meat
2 Fat
Basic Nutritional Values:
Calories 325
Total Fat 19g
Cholesterol 115mg
Sodium 90mg
Total Carbohydrate 1g
Protein 36g

Ingredients:
4 salmon steaks/fillets (6 oz each)
2 tsp extra-virgin olive oil
Pinch salt
Green peppercorns, to taste
8 sprigs fresh thyme
4 tbsp mango vinaigrette

Method:

Place salmon in a baking dish. Using a pastry brush, lightly coat salmon with extra-virgin oil. Season with salt and green peppercorns. Place a few sprigs of thyme on top of the salmon. Bake for 15 to 20 minutes at 375 Fahrenheit until salmon is fully cooked.

Drizzle 1 tbsp of mango vinaigrette over the salmon and serve immediately.

If you love the recipes above, you can click here to get a lot more free diabetic catfish recipes as well as healthy low fat baked fish recipe.

Article Source: http://EzineArticles.com/expert/Sara_Marshall/162736
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