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
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Lanesborough Town Meeting to Vote Budget, Bylaws & Vehicle Purchases
By Breanna SteeleiBerkshires Staff
LANESBOROUGH, Mass. — Tuesday's annual town meeting includes a $14 million operating budget, new short-term rentals, accessory dwelling units and sign bylaws, and free cash article appropriations.
Voters will gather at Lanesborough Elementary School on June 9 at 6 p.m. to decide on 20 warrant articles.
The fiscal 2027 budget is up a little over 10 percent. Some of the main increases are the Mount Greylock Regional School District and McCann Technical School: the McCann assessment is up more than 30 percent based on factors including enrollment and the school renovation project, and Mount Greylock's is up 11 percent.
Article 11 is for the town to vote to approve from free cash the sum of $16,298.48 for the McCann Technical School roof and window replacement project so as not to impact the budget. Article 3 is appropriate $7,586,284 for Mount Greylock Regional School assessment.
Another notable increase was in life and health insurance, showing an increase of about 26 percent.
Ambulance Director Jen Weber is planning 24-hour coverage, which means more staff and a hike in her budget. One of the articles asks the town to appropriate $234,100 to operate the Ambulance Enterprise Fund for salaries and expenses.
Many town departments are looking for new vehicles. The Fire Department is looking to replace its outdated 1996 fire engine. There are two articles related to the truck at a total of $813,366. Article 12 would transfer $225,000 from free cash into the Fire Truck Stabilization Fund; Article 13 would transfer $605,000 from the fund and authorize the borrowing of $208,366.08.
The total includes a $100,000 contingency cost to cover any additional costs if a 2026 model-year chassis cannot be secured before new emissions standards go into effect in 2027.
The board at its last meeting moved the $225,000 transfer to come before the borrowing article, changing the stabilization number. If the $225,000 is not voted on, then they will amend the next article's number on the floor, subtracting the $225,000. This shows the borrowing number significantly lower.
Article 17 asks for the transfer of $80,000 from free cash to replace a police cruiser.
Police Chief Rob Derksen's aim is to replace one vehicle every other year, meaning the oldest vehicle gets replaced about every 10 years.
He stressed that if delayed this year, the town may have to double up in a future year to get back on schedule, and that paying later usually costs more. The article will ask for $80,000 from free cash, the vehicles used to be funded by the BHRD.
Lastly, the Highway Department is looking to replace a 2014 International dump truck that will be a total of $330,000 and will take two to three years to receive.
Money will be used from last year's approval of $250,000 from free cash for the replacement of a 2012 highway front-end loader that was underspent $49,261. Town meeting is being asked to approve a transfer of $53,274.85 from free cash and the use of $227,464 from funds from the Sale of Town Real Estate to fund the balance.
Other free cash proposals include $1,200 to purchase software to support tracking and ongoing maintenance schedules of town-owned vehicles; $42,000 for the replacement of the Highway Department's storage shed roof, $200,000 to reduce the tax levy.
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