Friday, October 21, 2011

Cajun Catfish and Garlicky Kale

I recently went out to dinner with my boyfriend where kale was offered as a side dish... and he had to have it. I was glad to see it on the menu because it is a wonderful green, but I was amazed to see it priced at 4$ for a small side.  Although I'm sure it was tasty, it just wasn't in the budget that night.  With that in mind, we passed at the restaurant and I knew that I would be cooking kale this week.

As most of you may know, the list of benefits of eating fish is long and ever-growing.  I saw that catfish was on sale and jumped at the opportunity.  I would feature kale and cajun catfish for dinner tonight!  Many grocery stores and fish markets will season your seafood for free, but beware because many of the seasonings are full of sodium.  Season it yourself and slash sodium content.  Baking fish is sooo easy and so much cheaper than ordering it at the restaurant! You can do it, all you need is a casserole pan and some tin foil!

What is kale?
Kale is a leafy green vegetable and is actually part of the cabbage family.  Because it it considered a cruciferous vegetable it has a potential for anti-cancer properties.  Try steaming or sautéing your green vegetables instead of boiling, so you don't have too much vitamin loss.   Kale is high in vitamin A, C, and K, is a good source of iron, and is low in calories.  It is a great addition to soups, or can be a fresh side dish.  I also like to make kale chips by baking them in the oven at 350 for 15 minutes!  YUM.
Try experimenting with new greens today! (Think kale, collard greens, dandelion greens, mustard greens, swiss chard...)

Cajun Catfish
Serves 4

1 pound of catfish, cleaned
2 Tbsp cajun seasoning, salt free
1 Tbsp garlic powder
Pepper, to taste
2 Tbsp lime juice

Preheat the oven to 350.  Line a casserole dish with tin foil.  Mix the dry spices together and rub over the fish. Place fish on the tinfoil, and drizzle the lime juice over the top.  Cover with additional tin foil and bake 10 minutes.  Remove the tinfoils and bake additional 10-20 minutes or until the fish starts to flake.

Garlicky Kale
Serves 4

1 pound of fresh kale
3 cloves of garlic, chopped
1 Tbsp olive oil
Salt and pepper, to taste

Wash the kale thoroughly.  Prepare the kale by holding the ribs and sliding you hand up the rib so the leaves are no longer attached.  Steam the kale with a little bit of water for 5-7 minutes.  Remove kale and add oil and garlic to the pan, cook for 1-2 minutes.  Add the kale back into the pan and saute with the oil.  Top with parmesan cheese if desired.

Serve the kale with fish and 1/2 cup brown rice and dinner is done in about 30 minutes!  Tastes gourmet, is healthy, and far cheaper than any restaurant I know!

Nutrition Facts: 360 calories, 26 g carbohydrates, 26 g protein, 4 g fiber, 15 g fat, 271 mg sodium

No comments:

Post a Comment