Panko-Crusted Catfish with Garlic ChardStaff | Delicious Living
- Serves: 4 people
Panko breadcrumbs, found in the Asian food section, give fish a crunchy coating similar to that of fried fish, but without the fat and calories. This recipe combines several heart-healthy ingredients, including fish, nuts, olive oil, garlic, and greens.
- Preheat oven to 375°F. Line a baking sheet with parchment paper.
- In a shallow dish, mix milk and hot sauce. Add catfish, turn to coat well, and marinate for 10 minutes.
- In a pie plate, mix nuts, breadcrumbs, and spices. Dip fillets into crumb mixture, pressing crumbs onto each fillet. Place fish on baking sheet. With a pastry brush, dab 1/2 tablespoon olive oil over each fillet. Cook fish for 12-15 minutes, depending on thickness.
- Meanwhile, chop chard greens. In large nonstick skillet over medium-low heat, combine 1 tablespoon olive oil and garlic and cook until garlic is fragrant, 1-2 minutes. Add greens, salt, and pepper. Cover and cook 3-5 minutes. Stir. Add vinegar and honey and heat through. Remove fish to a serving platter and serve with chard and lemon wedges.
Nutrition Facts Per Serving: Calories: 556 calories, % fat calories: 47, Fat: 30g, Saturated Fat: 5g, Cholesterol: 102mg, Carbohydrate: 34g, Protein: 41g, Fiber: 5g, Sodium: 820mg