Oven-Fried catfish with relish
Source of Recipe
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Recipe Introduction
Tip: Do not overcook catfish. Like most fish, regardless of cooking method, catfish is cooked once it becomes opaque and can be poked easily with a fork.
List of Ingredients
(Preparation 15 minutes, plus marinating, cooking time 20 minutes)
1/3 cup cider vinegar
2 tablespoons honey
3/4 teaspoon mustard seeds
3/4 teaspoon salt
1/4 teaspoon allspice
2 bell peppers, 1 red and 1 green, seeded and cut into 1/2-inch squares
2 celery stalks, cut into 1/2-inch pieces
1 small onion, coarsely chopped
1/2 cup buttermilk
4 skinless, boneless catfish fillets (5 ounces each)
1/2 cup flour
1/4 cup toasted wheat germ
Combine vinegar, honey, mustard seeds, 1/4 teaspoon salt and allspice in large skillet. Bring to a boil over medium heat. Add bell peppers, celery and onion and cook, stirring frequently, until vegetables are crisp-tender, about 7 minutes. Cool relish to room temperature, then refrigerate until serving time.
Pour buttermilk in shallow bowl. Add catfish and turn to coat. Marinate 30 minutes or up to overnight, turning catfish over midway through marinating time.
Preheat oven to 425 F. Spray a baking sheet with nonstick cooking spray. Combine remaining 1/2 teaspoon salt, flour and wheat germ in shallow bowl. Lift catfish from buttermilk and dredge in flour mixture, patting coating onto fish. Place fish on baking sheet and bake until crisp and cooked through, about 10 minutes. Serve fish with relish.
Makes 4 servings.
Nutrition information per serving: 317 calories, 5.5 g total fat (1.5 g saturated), 103 mg cholesterol, 560 mg sodium, 35 g carbohydrates, 4 g dietary fiber, 32 g proteinRecipe
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