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Episode #105

Blackened Stuffed Catfish

Air date 4/19/201
Host: Chef Rob Stinson

Chef Rob Stinson provides a healthy alternative to a Mississippi favorite - fried catfish. Using his no-salt blackened seasoning, he pan-sears catfish and pairs it with a healthy, whole wheat stuffing and roasted corn maque choux.

 

 

Ingredients:

4 oz catfish filet
2 tbspn stuffing (recipe below)
½ tspn blackened seasoning (recipe below)
½ tspn oil
½ cup mixed green salad

Preparation:

Place oil in hot skillet.  Lightly dust top of catfish with blackened seasoning.  Place catfish top down in pan and sear for two minutes on high heat.  Turn heat down to med high and place stuffing in pan while turning catfish over.  Cook an additional 3-4 minutes while turning stuffing over after two minutes.  Stuffing should only be slightly brown and at a thickness of ½” or less (spread out stuffing till 3” x 4” x ½”)

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Ingredients:

1 tbspn yellow onion diced
1 tbspn green bell pepper diced
1 tbspn celery diced
½ tbspn garlic minced
¼ tspn cayenne pepper
½ tspn oil
1 egg white
1 tbspn whole wheat bread crumbs

Preparation:

Place oil in pan on med high heat add garlic, onion, celery, bell pepper and cayenne.  Cook till onions are translucent and garlic is golden brown.  Remove from heat add egg white and bread crumbs in mixing bowl.  Allow to cool and then use for stuffing patties.

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Ingredients:

1 tbspn black pepper
1 tbspn garlic powder
1 tbspn onion powder
4 tbspn paprika
¼ tbspn cayenne pepper
½ tbspn white pepper
1 tbspn ground thyme
½ tbspn ground sage

Preparation

Place all ingredients in large resealable bag and shake vigorously.  Store for future use.
(See a video of Chef Rob creating his blackened seasoning on our 'Quick Tips' page.)

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Ingredients:

½ cup corn fresh off cob
1 tbspn red bell pepper diced
½ tbspn garlic minced
1 tbspn green onion chopped
1 tspn basil leaves or dry basil

Preparation:

Par cook corn cob in water for 10 minutes.  Remove and cut corn off cob to use in maque choux.  Place corn, red bell pepper, garlic, and basil in blackened catfish skillet.  Cook for 3 minutes till corn is still crisp but cooked.  Toss with green onions and serve.

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Blackened Catfish:
Amount Per Serving
  Calories 81.4
  Total Fat 2.0 g
  Saturated Fat 0.3 g
  Polyunsaturated Fat 0.7 g
  Monounsaturated Fat 0.8 g
  Cholesterol 0 mg
  Sodium 135.1 mg
  Potassium 93.2 mg
  Total Carbohydrate 11.9 g
  Dietary Fiber 1.0 g
  Sugars 1.1 g
  Protein 4.6 g
Stuffing Mix:
Amount Per Serving
  Calories 124.6
  Total Fat 8.0 g
  Saturated Fat 1.3 g
  Polyunsaturated Fat 1.8 g
  Monounsaturated Fat 4.4 g
  Cholesterol 36.3 mg
  Sodium 50.3 mg
  Potassium 181.9 mg
  Total Carbohydrate 1.5 g
  Dietary Fiber 0.5 g
  Sugars 1.0 g
  Protein 11.1 g
Roasted Corn Maque Choux:
Amount Per Serving
  Calories 19.8
  Total Fat 0.2 g
  Saturated Fat 0.0 g
  Polyunsaturated Fat 0.1 g
  Monounsaturated Fat 0.0 g
  Cholesterol 0.0 mg
  Sodium 2.7 mg
  Potassium 86.1 mg
  Total Carbohydrate 4.4 g
  Dietary Fiber 0.8 g
  Sugars 0.9 g
  Protein 0.7 g

 

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