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The Votes Are In: Catfish Makes a Winning Dinner BY DANA JACOBI FOR THE AMERICAN INSTITUTE FOR CANCER RESEARCH

Bringing the country together was a major bipartisan theme during the long Presidential election process. This week’s recipe brings the message to your plate by uniting culinary favorites from around the country – a Southern staple, dressed up with a hint of California cuisine that embraces the colorful palate of an East Coast autumn.

 

Catfish is a Southern classic, particularly served pan-fried in a golden cornmeal crust. Eating it brings back fond memories of the first cornmeal-crusted fish I enjoyed – flounder that I caught while fishing with my father on Long Island Sound. They were too small to fillet, so my mother dredged the whole fish in cornmeal and crisped them in her cast iron skillet.

 

For pan-frying, nothing beats the even heat of cast iron, although any heavy frying pan will do. And worry not about the term “fry” as this recipe uses just enough healthful oil to produce a golden-brown, crunchy exterior. Even better news: The crisp outside envelops lean, sustainably raised catfish, a choice recommended by major environmental groups as ecologically safe.

 

The slaw that accompanies this recipe was inspired by the one served at Bakesale Betty’s in Oakland, California. It serves as a perfect example of California fusion cooking – a mixture of wide ribbons of garden-crisp cabbage with a light, French-style vinaigrette dressing and just enough fresh jalapeño pepper to make your mouth sizzle. Best served ice-cold, the slaw is at its finest soon after you make it. If you do not like heat, feel free to substitute a green bell pepper for the jalapeños.

 

The cabbage and peppers are rich in disease-fighting phytochemicals, while stone ground cornmeal offers a source of whole grains. Yellow cornmeal contains the antioxidant beta-carotene, as well, which white cornmeal lacks. Lastly, the catfish contains a source of heart-healthy omega-3 fat, adding to the nutritional benefits of the meal.

 

This colorful dinner combines contrasting textures and bold flavors that are comforting and healthy. In short, just what we need right now – in our country and on our plates.

Baked Catfish with Mexican Pumpkin Seed Sauce - Makes 4 servings.

• 1/4 cup raw, shelled pumpkin seeds
• 1/2 small white onion, sliced
• 2 garlic cloves, chopped
• 1/4 lb. tomatillos, husked and coarsely chopped
• 1 jalapeño pepper, seeded and chopped
• 1/2 cup lightly packed cilantro
• 1/4 tsp. dried oregano, preferably Mexican
• 1/4 tsp. dried thyme
• 1 (6-inch) yellow corn tortilla, torn in 1/2” pieces
• 1 cup fat-free reduced sodium chicken broth, divided
• 1 Tbsp. canola oil
• Salt and ground black pepper to taste
• Four (4-ounce) catfish filets
• Cooking spray
• 2 cups cooked brown rice

In a dry skillet, toast the pumpkin seeds over medium heat, stirring constantly, until they are golden and many have swelled or popped. Take care not to let them brown. Spread the toasted seeds on a plate and cool.

Preheat the oven to 450 degrees. Place the pumpkin seeds, onion, garlic, tomatillos, jalapeño, cilantro, oregano, thyme and tortilla in a blender. Pour in half the broth, and whirl to the smoothest possible puree, adding more broth if needed. Heat 1 tablespoon of the oil in a medium skillet over medium-high heat. Add the pumpkin seed mixture, standing back as it will splatter. Cook, stirring occasionally, until it boils and darkens in color, 3 to 4 minutes. Add the remaining broth, reduce the heat, and simmer until there is 1 cup of sauce, about 8 minutes. Season to taste with salt and pepper. Set aside.

Coat a shallow baking dish with cooking spray. Arrange the filets on the pan, coat the fish well with cooking spray and season lightly with salt and pepper. Bake, uncovered, until the fish is opaque in the center and flakes with a fork, about 10 minutes, depending on the thickness of the pieces.

To serve, place a piece of fish on each of 4 plates. Spoon one-fourth of the sauce over the fish. Add 1/2 cup rice alongside.

Per serving: 341 calories, 15 g. total fat (2 g. saturated fat), 31 g. carbohydrate, 21 g. protein, 3 g. dietary fiber, 179 mg. sodium.

"Something Different" is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy and recipe creator for AICR's Stopping Cancer Before It Starts.

The American Institute for Cancer Research (AICR) offers a Nutrition Hotline online at www.aicr.org or via phone 9 a.m. to 5 p.m. ET, MondayFriday, at 1-800-843-8114. This free service allows you to ask questions about diet, nutrition and cancer. A registered dietitian will respond to your email or call, usually within 3 business days. AICR is the only major cancer charity focusing exclusively on how the risk of cancer is reduced by healthy food and nutrition, physical activity and weight management. The Institute’s education programs help millions of Americans lower their cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S. Over $82 million in funding has been provided. AICR is a member of the World Cancer Research Fund International.

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