Heart Healthy from WakeMed Heart Center

Coriander Fennel Crusted Catfish…

September 12, 2013 |
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…with Hoppin John, braised greens and pickled chow chow.

Fennel Crusted Catfish | Flavor, NCRecipe courtesy of Chef Jason Smith, 18 Seaboard
as seen on episode “Carolina Classics Catfish“, season 3

Ingredients:

  • 1 catfish fillet per person
  • 1/2 cup ground coriander
  • 1/2 cup ground fennel seed
  • 1 Tbsp dried oregano
  • 1 tsp. Kosher salt
  • salt and pepper to taste
  • Hoppin John (recipe follows)
  • Pickled Chow Chow (recipe follows)

Directions: Mix coriander, fennel seed, oregano and kosher salt in a bowl. Season each catfish fillet with salt and pepper, then lightly dust one side of each fillet with the coriander mixture. Lightly coat a hot sauté or frying pan with oil and when hot, add the fish seasoning side down. Sear the fish for approximately two minutes, flip and continue to cook until just cooked through. Serve with Hoppin John, Braised Greens and Pickled Chow Chow.

Hoppin John

Ingredients:

  • 1 cup of Sea Island Red Peas peas
  • 1 cup of cooked Carolina Gold Plantation rice
  • 2 oz. North Carolina Blue Crab meat
  • 8 oz. crab stock
  • 1 oz fresh basil
  • 2 Tbsp. Butter
  • Salt and pepper to taste

Directions: In a small sauté pan, add peas, Carolina Gold rice, crab meat and crab stock. When hot, add fresh basil and butter. Add salt and pepper to taste and serve.

Pickled Chow Chow

Ingredients:

Pickling liquid:

  • 3 cups apple cider vinegar
  • 1 1/2 cups sugar
  • 1Tbsp. ground turmeric
  • 2 Tbsp. pickling spice

Directions: Bring all ingredients to a boil. Strain pickling spice out and hold at room temperature.

Ingredients:

  • 1 head of green cabbage thinly sliced
  • 1 cup diced green tomatoes
  • 1 Tbsp. Whole mustard seeds
  • 1 Tbsp. Kosher salt

Directions: In a medium mixing bowl add all ingredients and pour hot pickling liquid over mixture. Refrigerate for at least 12 hours and serve as garnish or as side dish.

Heart Healthy by WakeMed Heart Center

Heart Healthy information provided by WakeMed Heart Center. Find out more about living Heart Healthy from WakeMed.

Heart Healthy Tips

Catfish Is:

  • A tasty source of protein (15 grams in a 3 ounce portion)
  • High in B-vitamins (Niacin and B 12)
  • Save calories by broiling or baking instead of frying.

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Category: Recipes

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Sites That Link to this Post

  1. In the Field » Flavor, NC: Carolina Classics Catfish | March 6, 2014
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