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August 25. 2004
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Get Creative With Catfish
Preparation beyond frying pan
Are you a cat “fish”ionado? If so, you
probably know that the catfish is the
fourth most popular fish in America.
Because it’s so tasty, versatile and af
fordable, the U.S. farm-raised catfish has
earned a spot as the catch o f the day on
many lunch and dinner menus.
When most people get hold of a cat
fish, the first thing they do is fry it. But
there’s more to the catfish than a frying
pan. The truth is, catfish can be poached,
broiled, baked, sauteed, smoked, sim
mered, steamed or roasted. Many times,
it can be prepared in less than 15 minutes,
making this fish a favorite staple in the
homes o f busy families.
No need to mess with bones either: if
you purchase U.S. farm-raised catfish
fillets at your local seafood counter, all
you have to do is decide how to cook it.
Grilled Catfish with Spicy Cantaloupe Slices (Serves 4)
• 4 U.S. farm-raised catfish fillets,
each 6 to 8 ounces
• 2 tablespoons olive oil
• Salt and pepper
• Juice of half a lime
• 8 to 12 thin cantaloupe wedges
• 2 tablespoons chopped mint leaves
• 1/2 teaspoon red pepper
• 1 cup fresh blueberries or
strawberries
Lightly oil the fish fillets and sprinkle
with salt and pepper. Prepare a hot fire.
When ready to grill, set an oiled, perforated
grill rack over the fire.
Place the fish on the rack and grill until
the fish is opaque and just beginning to
flake when tested with a fork. 4 to 5 minutes
Here are some quick tips on a fe w ways
to prepare catfish:
• Poaching: Simmer your favorite herbs in
water and insert fillets for about eight
minutes.
• Broiling: Coat catfish with Hour and
exotic spices or bread crumbs. Place fish
on a rack above a baking dish. Broil each
side one and a half to five minutes, depend
ing on size.
• Baking: Marinate in lemon juice, butter
milk or your favorite herbs for 30 minutes.
Bake at 400 degrees until flesh turns white.
U.S. farm -raised catfish is know n for
its consistent high quality, mild flavor
and firm texture that is also perfect for
grilling. H ere’s a m outhw atering recipe
from Karen A dler’s and Judith Fertig’s
cookbook “Fish & Shellfish, G rilled &
Sm oked.”
per side, turning once halfway through the
grilling time. Arrange the fillets on 4 serv
ing plates. Fan 2 to 3 wedges o f melon on
each plate. Squeeze the juice o f half a lime
over the fish and melon. Sprinkle with the
mint leaves, red pepper flakes, and blue
berries or strawberries.
For more than 200
recipes and a free cook
book, visit the website at
www.catfishinstitute.com.
MMNI
Chile Lime Corn
L unchtim e
M akeovers
Fire up flavor on the grill
Chi 1 i and I ime add am azing zing to fresh
com on the cob. Y ou’ll n e v e ra g a in ask fo r
butter and salt.
© 2 0 0 4 W e ig h t
national, Inc.
SIDE DISHES
• 1 tsp chili pow der
• 1 tsp lime zest
Brown bagging a healthy
lunch just takes imagination
c o rn o v e r m e d iu m h e a t u n til te n
d e r a n d lig h tly c h a rre d , a b o u t 10
m in u te s .
• 1 1/2 T bsp fresh lime juice
• 1 tsp table salt
W a tc h e r s
Nutrition and learning go hand in hand.
Kids who are nutritionally fit are more likely
to have the energy, stamina and self-esteem
that enhance their ability to learn, say Provi
dence dieticians.
Don’t forget a good breakfast, but also
pack meals that are easy to prepare and fun to
eat, as well as healthful, safe and nutritious.
For example, sandwiches, raw veggies,
crackers, string cheese, whole fruit and pud
ding are fun foods that still supply good
nutrition.
I n te r
POINTS® value: 2
Servings: 4
Preparation Time: 8 min
Cooking Time: 10 min
Level of Difficulty: Easy
• 4 piece com on the cob
P r e h e a t g rill. S tir to g e th e r c h ili
p o w d e r , lim e z e s t a n d ju i c e , a n d
sa lt; b ru sh o v e r h u s k e d c o rn . G rill
Safeway Now
Accepts
G iv in g
our best. Anierican Exi|l ('"
Visit Safeway's
Web site at
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