Cantonese catfish

Yield: 4 Servings

Measure Ingredient
8 ounces Spaghetti
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 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

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