Tuesday, March 9, 2010

Panko Crumb Lemon Pepper Catfish ~ IF I CAN DREAM ~ WEEK 2

Tonight I decided to make a Southern inspired meal with a Food Flirt twist. That means it's lighter, healthier and accompanied by an awesome grain called quinoa instead of buttery grits or mashed potatoes. (Pictures coming soon.)

Panko Crumb Lemon Pepper Catfish

Serves 4-6

1 c white wine
1/3 c lemon juice
1/4 c olive oil
4 tbsp honey mustard (or any mustard)
3 tbsp honey
2 tsp salt
1 tsp pepper
6 catfish fillets - deboned

1 1/2 cup panko bread crumbs
3/4 cup corn meal
2 tsp salt
2 tsp pepper
1/4 tsp cayenne pepper (or more to taste)

2 egg whites
2 tbsp water

In large bowl or zip lock bag, mix together the first seven ingredients beginning with white wine and ending with pepper. Add fish to the marinade and refrigerate for 4-8 hours (the longer the better). If using a bowl, cover with tinfoil or plastic wrap.

Upon removing fish from refrigerator, preheat oven to 450 degrees F.

In shallow pan mix together ingredients for crumb crust beginning with panko bread crumbs. Use clean, dry hands or whisk to make sure it is thoroughly blended. Set aside.

Line cookie sheet with tinfoil and spray with oil. Remove fish from marinade letting liquid drip off and then discard marinade. Lay fish in single layer on foil lined sheet. In small bowl, whisk together egg whites and water until slightly foamy. Coat each piece of catfish with a thin layer of egg white wash using basting brush.

Dredge fish in crumb mixture on both sides, pressing down firmly to ensure crumbs stick in a thick layer. Return to cookie sheet and place fish in preheated 450 degree oven on middle rack for 12-16 minutes, depending on the thickness of your fillets.

Remove from oven once fish flakes apart easily with fork and crumb crust on lightly golden. Serve immediately, otherwise you'll need to microwave it like the cast of If I Can Dream had to ;) BTW, the amazing miso dressing I used in the salad tonight is Galeos. TO DIE FOR and SO freakin' healthy.

Ok, time for bed so I can wake up early and make a caffeine stop before hitting the If I Can Dream House to cook up some breakfast. Will post Pan Fried Okra recipe tomorrow!!



~Food Flirt~

1 comment:

  1. Catfish is usually reasonably priced! Thanks for this great recipe - can't wait to try it.
    LOVE YOUR SHOW.............