Yield: 4 Servings
|3 tablespoons||Unbleached flour|
|1 teaspoon||Dry mustard|
|1 pounds||Catfish fillets|
|1 tablespoon||Sesame oil|
|1 cup||Snow peas; julienned|
|1 cup||Carrots; julienned|
|½ cup||Scallions; julienned|
|1 \N||Clove garlic; minced|
|1 tablespoon||Low sodium soy sauce|
|1 tablespoon||Toasted sesame seeds|
Cook the pasta in a large pot of boiling water until just tender. Drain and keep warm in an oven on the lowest setting.
While pasta cooks, combine the flour and mustard in a shallow bowl. Dredge the catfish in the flour; shake off the excess.
In a large nonstick pan over medium high heat, warm the oil. Add the catfish, cover and cook for 6 to 8 minutes, turning once. Transfer to a plate and keep warm. Add the peas, carrots, scallions and garlic to the frying pan. Saute for 2 minutes. Add the soy sauce and mix well.
Add the pasta, toss well, cover and cook for 2 minutes. Transfer to a serving platter. Top with the catfish. Sprinkle with the sesame seeds.
Prep: 15 mins; cook: 15 mins.
Variations: firm white fish, such as perch, flounder, or orange roughy.
PER SERVING: 450cals, 11.3g fat (23%); 1.9g sat fat. 230mg sodium.
>SOURCE: Prevention's Cooking for Good Health (1994) Jean Rogers. (Rodale: ISBN 0875962106)
NOTES : Fresh catfish is firm when cooked, yet tender with a delicate flavor that combines well with other foods. This dish pairs the fish with snow peas, carrots and pasta.
Recipe by: Prevention's Cooking for Good Health Posted to Digest eat-lf.v097.n015 by KitPATh <phannema@...> on Jan 15, 1998