Contributed By: patcook
patcook
This healthy entree is colorful and delicious.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Fish
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: Asian
Special Features: Quick to Prepare (under 30 minutes)
Meal Type: Entree
Ingredients
1 bunch Broccoli, cut into serving pieces, with stems
1/4 c. + 2 T. Water, divided
2 Carrots, shredded
1/4 c. Green Onions, chopped
1/8 t. Black Pepper
1/4 c. + 2 T. Peanut Oil, divided
1/4 c. Rice Vinegar
1 1/2 Fresh Limes, divided
1 t. Sugar
1 t. + 1/2 C. Bottled Thai Peanut Sauce, divided
2/3 c. Toasted Wheat Germ
1/3 c. Corn Meal
1 t. Ground Coriander Seed
4 Catfish Filets (about 5-6 oz. each)
Preparation
Place broccoli and 1/4 C. water in microwave-safe bowl with cover and microwave on High for about 3-4 minutes until crisp tender. Plunge into cold water to stop cooking process. Drain, coarsely chop and add shredded carrots and green onions. Season with black pepper. Whisk together 1/4 C. peanut oil, rice vinegar, juice from half a lime, sugar and 1 t. peanut sauce. Stir into broccoli mixture and refrigerate. Heat oven to 400 degrees F. On waxed paper, mix together wheat germ, corn meal and ground coriander seed. In a shallow dish, mix remaining 1/2 C. bottled peanut sauce and 2 T. water. Coat catfish first with wheat germ mixture, then in peanut sauce and again in wheat germ mixture. Heat a heavy skillet with remaining 2 T. peanut oil. Brown catfish on both sides. Transfer to a shallow baking dish. Bake in 400 degree oven for 15 minutes or until fish flakes easily. To serve, divide broccoli slaw evenly among serving dishes. Place a fish filet on top of each salad. Cut remaining lime into 4 quarters and serve one quarter per serving as garnish to squeeze over fish.
Cook's Notes
If desired, bagged broccoli slaw may be used instead of the bunch of broccoli.
Nutrition Information