Delicious Living
  • 1 cup low-fat milk
  • 5-7 drops hot sauce
  • 4 catfish fillets (about 6 ounces each)
  • 1/2 cup finely chopped pecans or walnuts
  • 1 cup panko breadcrumbs
  • 1/4 teaspoon blackened spice mix
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 tablespoons olive oil
  • 2 medium bunches green or red chard, stems and tough membranes removed
  • 1 tablespoon olive oil
  • 2 cloves garlic, peeled and minced
  • Salt and pepper (to taste)
  • 2 tablespoons red wine vinegar
  • 2 teaspoons honey
  • Lemon wedges (for garnish)

Panko-Crusted Catfish with Garlic Chard

Staff | 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.

  1. Preheat oven to 375°F. Line a baking sheet with parchment paper.
  2. In a shallow dish, mix milk and hot sauce. Add catfish, turn to coat well, and marinate for 10 minutes.
  3. 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.
  4. 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 

Search Recipes
Search our full collection of recipes by entering a recipe name or ingredient
Natural Kitchen

Delicious Living Blog

Enter Our Sweepstakes!

Delicious Living 2015 Super Supplement Sweepstakes

Recipe of the Month

Summer Berry Salad

Sponsored Introduction Continue on to (or wait seconds) ×