About Catfish; Broiled Catfish Fillets and Catfish Salad

All About Catfish

Recipes: Broiled Catfish Fillets and Catfish Salad

Catfish is one of the freshest fish available on today's market. Choose between whole dressed fish, steaks, fillets or strips and nuggets when shopping at gourmet fish shops or the fresh or frozen seafood sections of your supermarket. And remember, not only is Mississippi Prime nutritious, it's very easy to prepare.

Like most fish, catfish cooks quickly. When preparing farm-raised catfish, cook fish 10 minutes per inch of thickness (measuring the thickest part of the fish) at 450 degrees F. To microwave, place catfish in a non-metal dish and cover with plastic wrap. Microwave on high for three minutes per pound.

Be sure to use fresh, flavorful catfish within two days of purchase. To store, wrap tightly in aluminum foil or plastic wrap and place in the coldest part of the refrigerator. Frozen Mississippi Prime will keep up to three months when frozen properly, and can go right from the freezer to the oven or stove.

Cooking Methods for Catfish

Serving suggestions for catfish are endless! It can be blackened, steamed, poached, braised or stewed, grilled or barbecued, broiled, stir-fried or smoked. Leftover cold catfish is excellent tossed with pasta or salad greens and a dressing for a cool, easy lunch or snack.

Experiment! Firm-textured, mild, moist and flaky catfish substitutes nicely in any recipe calling for a chicken breast. Versatile catfish harmonizes well with all types of spices and ingredients. Choose among pepper, basil, bay leaf, curry, dill, garlic, mustard, marjoram, onion, oregano, rosemary, paprika, parsley, tarragon, thyme, lemon and lime juice, vinegar and wine, or create your own signature dish.

Farm-raised catfish is a unique appetizer or entree, perfect for any occasion. Serve it cold or in soups or stews for a light lunch or elegant buffet. It's also a delicious hot entree at intimate dinners with friends or holiday feasts with the family.

Health Aspects of Catfish

Seafood is the ideal food in a "heart healthy" diet, according to the American Heart Association. Most health experts recommend eating fish at least twice a week. Catfish is low in total fat and saturated fat; high in protein; low in calories and sodium; and a good source of vitamins and minerals. Catfish is also lower in cholesterol when compared to similar portions of lean beef, lamb, veal or chicken.

Fresh-waterfarm-raised catfish contains some Omega-3 fatty acids, credited by many scientists with reducing the risk of heart disease.

Broiled Catfish Fillets

4 Mississippi farm-raised catfish fillets
1/2 t. garlic salt
1/2 t. lemon pepper
Lemon wedges

Sprinkle fillets with garlic salt and lemon pepper. Preheat broiler pan for 5 minutes. Coat with shortening spray. Place catfish fillets on broiler pan. Broil 3 inches from heat for 4-6 minutes until catfish flakes easily. Garnish with lemon wedges. Makes 4 servings.

Catfish Salad

2 Mississippi farm-raised catfish fillets, cut into 1-inch cubes and cooked
1 yellow or red pepper, roasted and cut into strips
1 small red onion, sliced
1 T. chopped fresh dill (or 1-1/2 t. dried)
1/4 cup olive oil
1/4 cup balsamic (or red wine) vinegar
1 head Boston lettuce, torn
2 cups arugula (or romaine) leaves, torn
4 strips lean bacon, cooked and crumbled
3 oz. blue cheese, crumbled
Salt and pepper

Place catfish cubes in skillet, add water to cover. Simmer 5-7 minutes or until catfish flakes easily. Drain.

In large bowl, combine catfish cubes, yellow pepper strips, red onion rings, dill, oil and vinegar. Cover and marinate 1 hour. Just before serving, toss with lettuce leaves and arugula, bacon and blue cheese. Salt and pepper to taste.

Makes 4 servings.

Provided by The Catfish Institute

This page originally published as a FoodDay article (circa 1997).

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