Getting Off the Takeout Treadmill

- October 18, 2006

Photo Courtesy of ARA

Many people reach for takeout menus when they’re hungry for ethnic flavors, but that’s not always the best move. Like other kinds of fast food, some of those dishes have come under fire for packing too much fat, cholesterol, sugar and sodium. Avoid the ‘too much’ trap by making easy, healthful ethnic dishes at home.

For example, a speedy stir-fry made with U.S. Farm-Raised Catfish is a perfect choice. Catfish has a mild, sweet taste and remains moist even when seared at high heat. Tossed with a colorful mix of quick-cooking sliced veggies and flavored with traditional Asian seasonings, the taste and health profile of this stir fry couldn’t be better. Vegetables contain vitamins and minerals, while catfish is low in calories, has heart-healthy omega 3 fatty acids and has no detectable levels of methyl mercury.

Tacos, another ethnic favorite, are equally easy to make at home. Replacing the usual ground beef with grilled catfish is a move in the right direction, nutritionally speaking, and the mild flavor of the fish takes beautifully to a homemade spice blend. Because the rub is so versatile, you’ll want to mix up a batch to keep on hand.

Shopping for these ethnic dishes is easy on the cook. Along with other everyday ingredients, the recipes call for catfish, which is reasonably priced and available year round in supermarkets. To make sure it comes from a safe and pure environment, always ask for U.S. Farm-Raised Catfish.

To discover other great ethnic dishes you can make at home, visit www.catfishinstitute.com. Here are some tasty recipes you may want to try:

Catfish and Veggie Stir Fry

Ingredients:
3 tablespoons soy sauce
2 tablespoons lemon juice
3 U.S. Farm-Raised Catfish fillets (about 1 pound), cut in thin strips
4 teaspoons vegetable oil, divided
1 cup snow peas, halved diagonally
1 cup thinly sliced red bell pepper
1 cup sliced celery
1 cup sliced mushrooms
1 tablespoons cornstarch
1/4 teaspoon ground black pepper

Directions: In a shallow dish combine soy sauce and lemon juice. Add catfish fillet strips and toss to coat; marinate for up to 20 minutes. In a large skillet or wok over medium-high heat, heat 2 teaspoons of the oil. Add snow peas, bell pepper, celery and mushrooms; stir fry until crisp-tender, about 2 minutes. Using a slotted spoon, remove to a bowl. Add remaining 2 teaspoons of oil to the skillet. Drain catfish strips, reserving the marinade; stir fry until fish just cooks through, about 4 minutes; remove to the bowl with the vegetables. In a small bowl, combine the cornstarch and reserved marinade with 3/4 cup water; stir until smooth. Add to the skillet; cook and stir until thickened, about 1 minute; return the vegetables and fish to the skillet and cook 1 minute longer. Season with black pepper. Serve over cooked rice or noodles, if desired.

YIELD: 4 servings (5 cups)
Per serving: 286 cal, 18 g fat, 19 g protein, 11 g carbohydrates, 2 g fiber, 50 mg cholesterol, 820 mg sodium

Spice-rubbed Catfish Tacos

Ingredients:
Olive oil non-stick cooking spray
4 U.S. Farm-Raised Catfish fillets (about 5 ounces each)
1/2 to 1 teaspoon Spicy Rub (recipe follows)
4 taco size flour tortillas or taco shells, warmed
1-1/2 cups bite-sized salad greens
Prepared ranch dressing

Directions: With nonstick cooking spray, lightly coat each catfish fillet on both sides. Sprinkle, then rub the Spicy Rub evenly on the fillets. Place fillets in a hot greased skillet or on a pan under a preheated hot broiler; cook, turning once, until cooked through, about 4 minutes per side. Cut fillets into 1-inch cubes. Fill taco shells or flour tortillas with salad greens and fish cubes. Drizzle with ranch dressing.

YIELD: 4 servings

Per serving: 340 cal, 16 g fat, 22 g protein, 27 g carbohydrates, 3 g fiber, 54 mg cholesterol, 504 mg sodium

Spicy Rub: In a small bowl, combine 1/4 cup each chili powder, ground cumin, and ground coriander; 2 tablespoons each ground black pepper and packed brown sugar; 1 tablespoon each salt and red pepper flakes. Transfer to container with a tight-fitting lid; store for up to three months in a dark cupboard, away from heat.

Courtesy of ARA Content