Chef Rob Stinson cooks Baked (Fried Like) Catfish with a Yogurt Tartar Sauce. Grilled Asparagus and Roasted Red Pepper Slices. Rebecca Turner has a quick and easy way to make Oatmeal. We travel to Indianola MS to check out Delta Pride Catfish and our guest is the Director of Nutrition Services for the MS State Department of Health, Donna Speed.

Recipe 

BAKED FRIED LIKE CATFISH

Ingredients:

• 5 oz Fresh Catfish Filet
• 1 egg (only ¼ is consumed)
• 1 cup skim milk (only ¼ is consumed)
• ½ cup whole grain (or gluten free flour)
• ½ tspn black pepper
• ¼ tspn white pepper
• ½ tspn onion powder
• ½ tspn Dijon mustard powder
• ¼ tspn cayenne pepper
• ½ tspn garlic powder
• zero fat spray

BAKED FRIED LIKE CATFISH PREPARATION

Mix egg and milk in small salad bowl.  Combine all seasoning ingredients and whisk until very consistent.  Dip Catfish filet in batter (milk/egg) and then dredge in the seasoned flour.  Spray zero fat in sauté pan and sear Catfish on both sides for one minute each.  Place Catfish on baking pan and place in oven for 10 minutes at 400 degrees.  Remove from oven and hold on hot pan till ready to serve.

YOGURT TARTAR SAUCE

Ingredients:

• 3 tbspn plain non-fat yogurt
• 1 tspn garlic powder
• 1/8 tspn hot sauce
• 1 tbspn finely diced yellow onion
• 1 tbspn diced dill pickle

YOGURT TARTAR SAUCE PREPARATION

Mix all ingredients in a small mixing bowl and hold till ready to serve in refrigerator. 

ROASTED RED PEPPER SLICES

Ingredients:

• ½ of fresh Red Bell Pepper:  3 tbspn yield
• 1 tbspn fresh basil slices julienne
• 1 tspn no salt vegetable stock
• ½ tspn black pepper
• 2 tbspn julienne sliced yellow onion

ROASTED RED PEPPER SLICES PREPARATION

Turn fire on high on gas burner.  Place red bell pepper on top of burner directly on fire.  Turn the pepper every minute to carefully blacken the pepper on all sides.  Place in brown paper bag and close to allow steam inside to help remove the skin of the pepper.  Slice pepper in half and save one half and use the other after skin is removed.  Slice the peppers 3/8-1/2” thick and roughly 3” long.  Slice basil and onions and toss with vegetable stock.  Place in saute pan and simmer with Red Bell Peppers for 2 minutes.  Remove and serve

GRILLED ASPARAGUS

Ingredients:

• 6 long pieces of fresh asparagus approximately 3/8” thick
• Zero fat spray
• ½ tspn black pepper
• ¼ tspn white pepper
• ½ tspn onion powder

GRILLED ASPARAGUS PREPARATION

Mix all seasoning in small bowl.  Spray asparagus with zero fat spray and dust with seasoning on all sides.  Place in medium hot saute pan or over open grill if you have one accessible.  Cook till asparagus is bright green and still crispy. (2-4 minutes and watch carefully to not overcook)