Baked Catfish with Bean Sprout Salad

This recipe for fitness freaks, catfish from the south of the United States, is a healthy alternative to fried fish with a touch of Asian flavors in the vegetables.

Nutritional data

Calories  151 per serving

Proteins 21 g per serving

Fiber 0.3 g per serving

Portions 4

 

Ingredients

1 pound (500g) catfish fillets

1 large egg

1 tablespoon of water

1/2 cup unseasoned panko or breadcrumbs

1/4 teaspoon salt, divided

1/2 teaspoon black pepper

1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley

lime or lemon, cut into 6 wedges

1 pound (500 g) (about 4 cups) rinsed bean sprouts

1 red or green bell pepper, cut lengthwise into quarter-inch strips

1 green onion, cut into 2-inch (5 cm) pieces, then cut each piece 4 times lengthwise

2 tablespoons rice vinegar or white wine vinegar

2 tablespoons peanut oil, canola oil, or corn oil

1 clove of garlic, finely chopped

 

Instructions

Preheat the oven to 350 ° F (180 ° C).

Break the egg into a shallow bowl and beat with a fork, add the water after a couple of minutes, until uniformly yellow.

In a tray mix the panko and half of the salt and pepper.

Line a baking sheet with aluminum foil and set it ready for the breaded fish fillets.

Dip steaks into egg one at a time, allow excess egg to drain into bowl.

Then pass the fish fillets one at a time through the panko and press firmly so that the crumbs adhere. Flip and repeat on the other side.

Shake off excess panko and place on prepared baking sheet.

Discard any leftover egg or panko.

When the oven is ready, cook the fish fillets for 8-10 minutes, then carefully flip with a spatula and cook for another 5 minutes on the other side, until a thin layer is easily peeled off the corner with a fork.

Place the bean sprouts, bell pepper, and green onion in a bowl.

In a small jar add the rice vinegar, peanut oil, garlic and the other half of the salt and pepper and shake to mix well.

Pour this mixture over the bean sprouts.

Remove the fish fillets from the oven with a spatula and garnish with the lemon or lime wedges.

Serve with the bean sprout salad.

 

Quick tips

Any firm white fish such as tilapia can be used.

You can season the salad by adding a little dried chili.

You can also add 2 tablespoons of unsalted, roasted and chopped almonds or peanuts for a crunchy touch.

If you don't have bean sprouts, you can use finely shredded green or red cabbage.

It will keep fresh and crisp in the fridge for a couple of days