Healthy Catfish Delight Recipe
created by
Martin W. 09/10/2024
"Catfish with sweet rice and baked carrots. The library book mentioned baked carrots."
"Love that you started to incorporate some things from the books! Baked veggies are delicious Your portion control is great!"
See commentsIngredients
- 4 catfish fillets (about 4 oz each)
- 2 cups cooked sweet rice (brown rice or quinoa for added fiber)
- 4 medium carrots, sliced
- 2 tablespoons sesame seeds
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional: 2 cups fresh spinach (for added fiber)
Instructions
- Preheat your oven to 400°F (200°C).
- In a bowl, toss the sliced carrots with olive oil, salt, and pepper. Spread them on a baking sheet and bake for 20-25 minutes until tender and slightly caramelized.
- While the carrots are baking, season the catfish fillets with salt, pepper, and sesame seeds.
- In a non-stick skillet over medium heat, cook the catfish for about 4-5 minutes on each side until golden brown and cooked through.
- In the last few minutes of cooking, add the soy sauce to the skillet to glaze the fish.
- If using, sauté the spinach in the same skillet for 2-3 minutes until wilted.
- Serve the catfish alongside the baked carrots and sweet rice, garnished with additional sesame seeds if desired.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 25g |
| Carbohydrates | 45g |
| Fiber | 5g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1.5g |
Health Benefits
This Healthy Catfish Delight is rich in lean protein from the catfish, which helps keep you full and supports muscle maintenance. The carrots provide fiber and essential vitamins, while the sweet rice offers a satisfying base. This dish fits well into various diets, including Mediterranean and balanced eating plans. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad of mixed greens for extra fiber.
- Serve with a glass of infused water (cucumber or lemon) for hydration.
- Garnish with fresh herbs like cilantro or parsley for added flavor.
Recipe Variations and Adjustments
blackened fish recipe
Season the catfish with a blend of paprika, cayenne, garlic powder, and onion powder before cooking for a spicy blackened flavor.
FAQs About This Recipe
Can I use frozen catfish for this recipe?
Yes, just ensure to thaw it completely before cooking.
What can I substitute for sweet rice?
You can use brown rice or quinoa for a healthier option.
How can I make this dish spicier?
Add red pepper flakes or a dash of hot sauce to the soy sauce for extra heat.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator for up to 4 days.
Can I add more vegetables to this dish?
Yes, feel free to add spinach, broccoli, or any seasonal vegetables you enjoy.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Catfish Delight recipe for its perfect balance of lean protein and fiber-rich veggies. The baked carrots add a natural sweetness that complements the catfish beautifully, making it a satisfying meal that keeps you full and energized. It's not only easy to prepare but also travel-friendly, making it a great option for busy days. Plus, with its gluten-free and dairy-free attributes, it caters to various dietary needs while still being delicious and nutritious.
Recipe created by Fitmate Coach; inspired by Martin W.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Catfish with sweet rice and baked carrots. The library book mentioned baked carrots."
"Love that you started to incorporate some things from the books! Baked veggies are delicious Your portion control is great!"