 |
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 weeks 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 Bettys
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.
Cornmeal
Catfish with Crisp Jalapeño Slaw - Makes 4 servings.
- 1 Tbsp. extra virgin olive
oil
- 1/4 cup yellow cornmeal, preferably
stone-ground
- 1/8 tsp. ground black pepper
- Pinch cayenne pepper flakes
- 1/2 cup low fat buttermilk
- 1 Tbsp. canola oil
- 4 catfish filets (about 1-
1 1/4 lb.)
- 3 cups green cabbage, cut
in 1/2-inch strips
- 1/4 cup red onion, in paper-thin
crescents
- 1 large jalapeño pepper,
seeded and cut lengthwise into thin strips
- 1/4 cup flat-leaf parsley,
coarsely chopped
- 1/2 Tbsp. fresh lemon juice
- 1/2 Tbsp. red wine vinegar
- 1 tsp. Dijon-style mustard
- 1/2 tsp. salt, divided
In large mixing bowl, combine
cabbage, onion, jalapeños, and parsley. In small bowl,
whisk lemon juice, vinegar and mustard with 1/4 teaspoon salt.
Whisk in olive oil. Pour dressing over vegetables and, using
tongs, turn and toss until slaw is combined and evenly coated.
Cover slaw with plastic wrap and refrigerate. For maximum crispness,
serve within 12 hours.
On dinner plate, combine cornmeal
with remaining salt, pepper and cayenne. Pour buttermilk into
wide, shallow dish.
Coat heavy, medium skillet
liberally with cooking spray and set over medium-high heat. Add
canola oil, tilting pan to coat evenly.
One at a time, dip fish filets
in buttermilk, then lift and shake off any excess. Dredge fish
in seasoned cornmeal, taking care to coat evenly. Place fish
in hot pan, and cook until golden brown and crusty on bottom,
about 3 minutes. Using wide spatula, turn filets and cook until
fish is white and flaky in thickest, about 3 minutes.
Transfer fish to four dinner
plates. Mound generous amount of chilled slaw alongside and serve
immediately.
Per serving: 310 calories, 16 g total fat (3 g
saturated fat), 13 g carbohydrate, 23g protein, 1 g dietary fiber,
430 mg sodium.
|
|
Something Different is written by Dana Jacobi, author
of 12 Best Foods Cookbook and contributor to AICRs New
American Plate Cookbook: Recipes for a Healthy Weight and a Healthy
Life.
The American Institute for
Cancer Research (AICR) is
the cancer charity that fosters research on the relationship
of nutrition, physical activity and weight management to cancer
risk, interprets the scientific literature and educates the public
about the results. It has contributed more than $86 million for
innovative research conducted at universities, hospitals and
research centers across the country. AICR has published two landmark
reports that interpret the accumulated research in the field,
and is committed to a process of continuous review. AICR also
provides a wide range of educational programs to help millions
of Americans learn to make dietary changes for lower cancer risk.
Its award-winning New American Plate program is presented in
brochures, seminars and on its website, www.aicr.org. AICR is
a member of the World Cancer Research Fund International. |