Tonight’s Menu: Grilled Spiced Catfish, Black Bean and Corn Salad and Steamed Swiss Chard.
Swayed by the beautiful weather once again I just needed to stay out of the kitchen as much as possible tonight. On my way home from the gym I stopped by my local fish market and asked what their freshest catch was. Catfish it was and I wasn’t about to pass it up.
Catfish is an excellent source of Selenium which activates an antioxidant enzyme called glutathione peroxidase, which may help protect the body from cancer. It is also a good source of Vitamin B12 and Potassium. As catfish is quite mild I made sure not to add too many strong flavours during the cooking process or I would risk hiding the natural flavour of the fish. I did this by applying a wet rub to only one side of the catfish and grilling it only on the seasoned side.
To compliment the fresh flavour of the fish I prepared a subtle tasting roasted red pepper coulis that was literally just the peppers, a bit of garlic, a splash of white wine and S&P reduced together. This fresh combination was accompanied by my mother’s recipe for black bean salad (slightly modified to avoid excess fat) and steamed swiss chard which is a power house of nutrition all on its own.
When starting the meal the first thing I did was turn my grill on high. By the time I had prepared the salad, prepped the chard and finished the sauce; the grill was smoking hot and really to clean. You must be very careful to clean your grill well before cooking your fish to avoid sticking. Also make sure to wipe the cleaned grill well with oil.
Serves 4
Approx. cooking time 45 mins.
4, 6-8 oz portions of catfish
3 tbsp. of prepared mustard
3 tbsp. Frank’s Red Hot Sauce
3 tbsp. chili powder
S&P
Sauce
2 roasted red peppers (cleaned and pureed)
1/4 white wine
1 clove garlic (minced)
1 tsp. olive oil
S&P
Bean Salad
1 can black beans (drained)
1/2 red pepper (diced)
1 onion (diced and sautéed till golden brown)
3 tbsp. chopped cilantro
1 can sweet corn
1 tbsp. honey
5 tbsp. cumin
3 tbsp. white wine vinegar
1 tbsp. olive oil
S&P
large bunch of swiss chard (white or red)
Set grill to high. Mix together mustard, Frank’s, chili powder, S&P and rub on one side of each fish fillet. Spray fish with cooking spray.
Mix together salad ingredients in a large bowl and season with S&P to taste. Set aside.
In a small skillet over high heat add a tsp. of olive oil and add the garlic. Saute until lightly browned, deglaze the pan with wine and add the pureed peppers. Let reduce for a few mins. and set aside.
Place a pot of water with a steaming basket over high heat. Chop swiss chard and let water reach a boil.
Prepare a baking sheet with parchment paper and set beside your grill. Clean your grill well and wipe with oil. Place the fish down on the seasoned side, once grill marks have formed turn fish one quarter turn. When fish is done on the one side remove from the grill and place on the baking sheet. Turn the grill off and place the baking sheet on the grill and close the lid.
Add the chard to the steaming basket and let steam for approx. 10 mins.
When chard is fully steamed remove from the heat and drain. Remove the fish from the grill and reheat the red pepper sauce. Plate and presto. Friday night Good-for-You Gourmet. Enjoy your weekend! xO
