| CATEGORY |
CUISINE |
TAG |
YIELD |
| Seafood, Grains |
Cantonese |
Elf-mail, Fish, Meal |
4 |
Servings |
INGREDIENTS
| 8 |
oz |
Spaghetti |
| 3 |
tb |
Unbleached flour |
| 1 |
ts |
Dry mustard |
| 1 |
lb |
Catfish fillets |
| 1 |
tb |
Sesame oil |
| 1 |
c |
Snow peas; julienned |
| 1 |
c |
Carrots; julienned |
| 1/2 |
c |
Scallions; julienned |
| 1 |
|
Clove garlic; minced |
| 1 |
tb |
Low sodium soy sauce |
| 1 |
tb |
Toasted sesame seeds |
INSTRUCTIONS
Cook the pasta in a large pot of boiling water until just tender. Drain and
keep warm in an oven on the lowest setting.
While pasta cooks, combine the flour and mustard in a shallow bowl. Dredge
the catfish in the flour; shake off the excess.
In a large nonstick pan over medium high heat, warm the oil. Add the
catfish, cover and cook for 6 to 8 minutes, turning once. Transfer to a
plate and keep warm. Add the peas, carrots, scallions and garlic to the
frying pan. Saute for 2 minutes. Add the soy sauce and mix well.
Add the pasta, toss well, cover and cook for 2 minutes. Transfer to a
serving platter. Top with the catfish. Sprinkle with the sesame seeds.
Prep: 15 mins; cook: 15 mins.
Variations: firm white fish, such as perch, flounder, or orange roughy.
PER SERVING: 450cals, 11.3g fat (23%); 1.9g sat fat. 230mg sodium.
>SOURCE: Prevention's Cooking for Good Health (1994) Jean Rogers. (Rodale:
ISBN 0875962106)
NOTES : Fresh catfish is firm when cooked, yet tender with a delicate
flavor that combines well with other foods. This dish pairs the fish with
snow peas, carrots and pasta.
Recipe by: Prevention's Cooking for Good Health
Posted to Digest eat-lf.v097.n015 by KitPATh <phannema@wizard.ucr.edu> on
Jan 15, 1998
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