Short Cuts: More than one way to eat a catfish

Mary Ann Kauchak/Columnist
Published: May 7, 2008

I learned everything I wanted to know about catfish when I Googled The Catfish Institute. This non-profit "promotes the health and taste benefits of U. S. Farm-Raised Catfish to home and restaurant chefs."

Its formation by catfish farmers and feed manufacturers in 1986 has helped catfish consumption more than double in the U. S.

Farm-raised catfish is a lean fish and an excellent source of protein. It is low in saturated fat and a moderate source of good fat (polyunsaturated) and omega-3 fatty acids. A report published in The Journal of the American Medical Association states that eating fish for one to two meals a week could cut the risk of sudden cardiac death.

OK, let's move on to cooking catfish! My recipe, Pescado Lima, adapted from a one pub-lished by T.C.I., is made with catfish, limejuice and taco shells. Dipping the catfish portions in a mixture of fresh limejuice and olive gives the fish a zesty flavor and acts as a tenderizer. Using leftover taco shells, crushed for the coating, cuts down on the salt found in regular tortilla chips. I recommend topping this dish with the "Fresh Salsa" sold in the produce section at Giant grocery store. It is a flavorful combination of cucumbers, various peppers, onion, lime and cilantro. I use this fat-free condiment on everything from eggs to rice cakes to broiled meats! For the more basic palate, try this Baked Catfish with tomatoes, onions and capers. Either way, here's to good eating and good health!

PESCADO LIMA

4 (4 to 6 ounce) portions of catfish fillets

4 taco shells, finely crushed

2 teaspoons seasoning (chili powder, Old Bay ™, etc.)

3 tablespoon lime juice

1 tablespoon olive oil

Cooking spray

Salsa and fresh cilantro for garnish, optional

Preheat oven to 450 F. Spray baking sheet lightly with cooking spray. Mix crushed taco shells and seasoning in shallow dish. Mix limejuice and olive oil in another shallow dish. Dip catfish in lime mixture then dredge in crumbs to coat. Bake 8 to 10 minutes or until fish is crisp and golden and flakes with fork. Garnish with salsa and cilantro if desired. Serves 4.

CATFISH BAKE

1 pound fresh catfish fillets

3 tablespoon limejuice

1 tablespoon olive oil

1 medium ripe tomato, thinly sliced

2 thin slices onion, separate rings

1 tablespoon capers

Salt and pepper to taste

OPTIONAL ADDITION OR SUBSTITUTIONS: ¼ cup chopped kalamata olives and ½ cup sliced fennel

Preheat oven to 350 F. Combine limejuice and olive oil in shallow baking dish. Dip catfish in lime mixture and lay flat in baking dish. Top with tomato slices, onion rings, capers and fresh ground black pepper. Cover tightly with aluminum foil and bake for 30 to 35 minutes or until fork tender. Makes 3 servings.

Mary Ann Kauchak lives in Lake Ridge. Her third cookbook, "SHORTCUTS, TOO," is now available at Ye Olde Dominion Wine Shoppe in Occoquan. Send questions or comments in care of this paper at P.O.Box 2470, Woodbridge, VA, 22195.