 Healthy Recipes - Entrees
American Cuisine Means One Cool Catfish
 Americans don’t need to be from the South to enjoy a catfish dinner. The fish, with its mild, sweet flavor, easy preparation and impressive nutritional profile, lends itself to both family suppers and upscale dining. From New England to the Pacific to the South, catfish tastes great deep-fried, broiled, baked, grilled, blackened, sautéed or stirfried. U.S. Farm-Raised Catfish is available all year and is a healthy addition to almost any recipe. Try this recipe from Cat Cora, star of Food Network’s “Iron Chef America”:
Cat Cora’s Catfish Scaloppini with Vine-Ripened Tomatoes
- 4 slices vine-ripened tomato
- 1 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- Red wine vinegar 2 (4-ounce)
- U.S. Farm-Raised Catfish filets,pounded lightly into scaloppini
- Breading: 1 cup flour; 2 eggs beaten with 1 tablespoon water; 2 cups panko bread crumbs 3 tablespoons olive oil 2 tablespoons butter 6 to 8 cloves garlic, sliced 6 fresh basil leaves 1 tablespoon fresh lemon juice
Place the tomato slices on a heat-proof platter. Lightly sprinkle with salt and pepper. Drizzle with red wine vinegar.
Pass the filets through the flour, dip in the egg wash and coat with bread crumbs.
Heat the olive oil in a 12-inch sauté pan over medium-high heat. Place the scaloppini in the hot oil and brown well on each side. Remove the browned catfish, and place over the tomatoes, and sprinkle with salt. Place the platter in the center of the oven at low temperature to keep warm while preparing the sauce.
Discard any excess oil from the sauté pan. Add the butter to the pan, and place the pan over medium heat. Allow the butter to melt and then brown slightly. Immediately add the garlic and the basil leaves and swirl them in the pan continuously so they do not burn.
As the garlic softens and the basil becomes crisp, add the lemon juice and continue to swirl the ingredients together until well combined. Remove the pan from heat. Remove the catfish and tomato platter from oven. Pour the sauce over the top of the fish and serve.
For more U.S. Farm-Raised Catfish recipes, please visit www.UScatfish.com.
Eggplant-Polenta Casserole
What you'll need:
Small-med size glass baking dish
1 tblesoon fresh thyme
1 tblespoon chopped fresh chives
2 tablespoons olive oil
3 tablespoons of a dry, white wine (of your choice)
1 roll of organic polenta sliced into 1/2' slices
1/2 eggplant (peeled and halved lengthwise, cut into cubes)
1 medium garlic clove (minced)
1 medium portobello mushroom (stemmed and cut in chunks)
1/2 medium size zuchini (cubed)
1/2 medium size yellow squash (cubed)
1 can black beans (drained)
3 cups plain pasta sauce
1.5 cups soy mozzerella cheese
Directions:
In a large, deep non-stick skillet, heat oil over medium heat. Add eggplant, mushrooms, thyme and chives. Cook stirring often until eggplant is tender (8 minutes). Add in the tblspoons of white wine, let it cook in (about 3 minutes). Add zuchini, squash, and garlic, cook until squash is tender (6 minutes). Stir in pasta sauce and beans. Reduce heat to low and simmer, stirring often.
Preheat oven to 350. Spray-coat small-medium size baking dish. Arrange sliced polenta in bottom of dish, then sprinkle with 1/2 the shredded cheese. Spoon sauce mixture on top.
Bake until bubbly (about 40 minutes) but at the 15 minute mark, sprinkle the remaining cheese on top and finish baking.
Let cool 10-15 minutes, sprinkle with parsely, and serve!
Recipe By: Jamie L. Martinez, Colorado Springs, CO
U.S. Farm-Raised Catfish Ranchero
Serves four
- 4 U.S. Farm-Raised Catfish fillets (4 to 6 oz. each)
- 1 cup finely crushed tortilla chips
- 2 teaspoons chili powder
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 3 tablespoons lime juice
- 1 tablespoon vegetable oil
- 1 cup of your favorite salsa
- 1/4 cup fresh cilantro, minced
Preheat the oven to 450 F. Lightly oil a baking sheet. Cut the catfish fillets in
half. Mix the crushed tortilla chips, chili powder, salt and pepper in a shallow dish.
Mix the lime juice and oil in another shallow dish. Dip the catfish in the lime mixture,
then coat the catfish in the tortilla crumbs. Place the fillets on a prepared baking sheet.
Sprinkle the catfish with the remaining tortilla crumbs.
Bake the catfish 8 to 10 minutes, until the fish flakes easily when tested with a
fork.
Warm the salsa in a small saucepan over low heat. Arrange the catfish on a serving
plate, and spoon the salsa over the fillets. Sprinkle the catfish with fresh cilantro and
serve.
 Quick Chicken Zingarella
Courtesy of: Allrecipes.com
Rated: 4 out of 5 by 13 members
Yields: 8 servings
"Tender chicken breasts are cooked with sauteed mushrooms, onions and garlic, then simmered in spaghetti sauce, red wine and a sweet dose of brown sugar. Roasted red peppers finish the sauce, which is served over boiled linguini."
INGREDIENTS:
4 boneless skinless chicken breasts, cut into 1
-inch cubes
1 (28 ounce) jar spaghetti sauce
1 (14 ounce) jar roasted Italian cherry
peppers, drained and chopped
5 fresh mushrooms, sliced |
1 onion, chopped
3 cloves garlic, minced
2 tablespoons brown sugar
1/4 cup red wine
1/4 cup olive oil
1 (16 ounce) package linguini pasta |
DIRECTIONS:
| 1. |
In large skillet, heat oil over medium heat. Add mushrooms, onions, and garlic; saute until tender. Add chicken, and cook until no longer pink. Stir in pasta sauce, wine, and brown sugar. Simmer for |
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15 minutes. Add drained and sliced roasted red peppers, and simmer 5 minutes more. |
2. |
Meanwhile, cook pasta according to package directions. Drain. Serve sauce over pasta. |
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www.Allrecipes.com
 Asparagus, Chicken, and Pecan Pasta
Courtesy of Allrecipes.com
Prep Time: 30 Minutes
Cook Time: 20 Minutes |
Ready In: 50 Minutes
Yields: 6 servings |
"Penne pasta tossed with asparagus, red peppers, pecans, and Parmesan cheese in a delicious sauce that is creamy without being over-powering. This has been a tremendous
hit every time I've made it."
INGREDIENTS:
1 (16 ounce) package penne pasta
1 tablespoon olive oil
1 teaspoon minced garlic
1 red bell pepper, chopped
2 bunches asparagus, trimmed and cut into 1
inch pieces
1 cup chicken broth |
1/4 cup chopped fresh basil
salt to taste
1/2 teaspoon pepper
3 tablespoons butter
1 pound grilled chicken breast strips
1 1/2 cups grated Parmesan cheese
1/2 cup pecan halves (optional) |
DIRECTIONS:
1. |
Bring a large pot of lightly salted water to a boil. Add penne pasta and cook until al dente, 8 to 10 minutes; drain. |
2. |
Heat the olive oil in a Dutch oven or large pot over medium heat. Stir in the garlic, red pepper, and asparagus; cook and stir 5 minutes until the garlic softens and mellows. Pour in the chicken broth, and bring to a boil over medium-high heat. Simmer until the vegetables have softened, then add the basil, salt, pepper, butter, and chicken. Cook and stir a few minutes until the chicken is hot. Stir in the cooked pasta, then fold in the Parmesan cheese and pecan halves to serve. |
www.Allrecipes.com
Italian Style Flounder
Courtesy of Allrecipes.com
Prep Time: 15 Minutes
Cook Time: 30 Minutes |
Ready In: 45 Minutes
Yields: 4 servings |
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"In this simple preparation, baked flounder fillets take on a delicious Italian-inspired flavor."
INGREDIENTS:
2 pounds flounder fillets
1/2 tablespoon butter
salt and pepper to taste
1 tablespoon lemon juice |
1/2 cup diced fresh tomato
2 teaspoons dried basil
1 teaspoon garlic powder |
DIRECTIONS:
| 1. |
Preheat oven to 350 degrees F (175 degrees C). |
2. |
Arrange flounder in a medium baking dish. Dot with butter, season with salt and pepper, and sprinkle with lemon juice. Top with tomato, basil, and garlic powder. |
3. |
Cover, and bake 30 minutes in the preheated oven, or until fish is easily flaked with a fork.
www.allrecipes.com |
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Shrimp and Crab Stuffed Flounder
Courtesy of Allrecipes.com |
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Prep Time: 20 Minutes
Cook Time: 35 Minutes |
Ready In: 1 Hour
Yields: 8 servings |
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"Savory flounder filets are stuffed with a sauteed shrimp, crab, onion, and mushroom mixture, then baked in mushroom soup and topped with Cheddar cheese. A very elegant and easy dish."
INGREDIENTS:
2 tablespoons butter
1 cup chopped onion
2 (4.5 ounce) cans small shrimp, drained
1 (4.5 ounce) can sliced mushrooms, drained
1/2 pound cooked crabmeat
1/2 teaspoon salt
1/4 teaspoon ground black pepper |
1/4 teaspoon paprika
8 (6 ounce) fillets flounder
2 (10.75 ounce) cans condensed cream of
mushroom soup
1/3 cup chicken broth
2 tablespoons water
2/3 cup shredded Cheddar cheese
2 tablespoons minced fresh parsley |
DIRECTIONS: |
1. |
Preheat oven to 400 degrees F (200 degrees C). Lightly grease a 9x13 inch baking dish and set aside. |
2. |
In a saucepan over medium heat, melt butter and saute onion, shrimp, and mushrooms until onion is tender. Stir in crabmeat, salt, pepper, and paprika; heat through. |
3. |
Spoon the shrimp and crab mixture onto each flounder filet. Roll the filet up and fasten with toothpicks. Place rolled filets in prepared baking dish. |
4. |
In a small bowl, whisk together soup, chicken broth, and water until smooth. Pour over the filets. Sprinkle cheese over the top. |
5. |
Cover the baking dish with aluminum foil and bake in preheated oven for 30 minutes. Remove from oven and remove foil. Sprinkle the parsley over the top of the filets. Return the dish to the oven and bake uncovered for an additional 5 minutes or until fish flakes easily with a fork.
www.Allrecipes.com |
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Ginger Glazed Mahi Mahi
Courtesy of Allrecipes.com |
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Prep Time: 5 Minutes
Cook Time: 12 Minutes |
Ready In: 37 Minutes
Yields: 4 servings
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"This Ginger Glazed Mahi Mahi is bursting with flavor and combines both sweet and sour taste sensations. The 30 minute prep time includes 20 minutes to marinate. This recipe is a snap and so delicious. You'll love it!"
INGREDIENTS:
3 tablespoons honey
3 tablespoons soy sauce
3 tablespoons balsamic vinegar
1 teaspoon grated fresh ginger root
1 clove garlic, crushed or to taste |
2 teaspoons olive oil
4 (6 ounce) mahi mahi fillets
salt and pepper to taste
1 tablespoon vegetable oil |
DIRECTIONS:
| 1. |
In a shallow glass dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have skin on |
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them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate. |
2. |
Heat vegetable oil in a large skillet over medium-high heat. Remove fish from the dish, and reserve marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm. |
3. |
Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze consistently. Spoon glaze over fish, and serve immediately. |
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www.Allrecipes.com
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