Pan Roasted Catfish with Vegetable Brown Rice

Pan Roasted Catfish with Vegetable Brown Rice | 0 Comments
From Pan Roasted Catfish with Rice, Aired on Mon 4/18
Chef Jeff Henderson,
Instructions
Pan Roasted Catfish 
 
WHAT YOU NEED
3 tablespoons extra olive oil
4 catfish fish fillets, about 6 to 8oz. ea.
Kosher Salt
Fresh ground black pepper
2 tablespoons extra olive oil for rubbing on fish
Finley ground yellow cornmeal
1 large tomato, diced for garnish
 
WHAT TO DO
1. Heat oven to 375. F
 
2. On a large platter season catfish filets thoroughly with salt and pepper, rub 2 tablespoons with extra virgin olive oil.
 
3. Spread cornmeal evenly on a platter, coat fish on both sides. Set aside.
 
4. Bring a medium sized cast iron skillet to medium-high heat. Place fish in skillet, cook on both sides until nice and crisp about 2 to 3 minutes, then place skillet in oven and let roast for until golden brown and fork tender about 5 to 8 minutes. 
 
5. Remove from oven and serve with vegetable brown rice and garnish with dice tomatoes.
 
Vegetables Brown Rice
 
WHAT YOU NEED
2 tablespoons extra virgin olive oil
½ cup chopped yellow onion
1 tablespoon fresh garlic, minced
1 ½ cups savoy cabbage, shredded or rough chopped
1 cup fresh spinach
2 cups ready made brown rice *Read package instruction
1/3 cup chicken stock
1 teaspoon salt
fresh ground black pepper to taste
 
WHAT TO DO
1. In a small saucepan on medium heat, add olive oil, onions and garlic. Cook until onion are tender and garlic is fragrant, about 2 to 3 minutes.
 
2. Add cabbage, spinach and sauté until vegetables are caramelized. Season with a nice pinch of salt and black pepper. 
 
3. Add brown rice, 1/3 cup of chicken stock, stir until rice is hot and incorporated with vegetables about 3 to 5 minutes and serve with pan seared catfish. 
 
 
Ingredients
  • 3 tablespoons extra olive oil
  • 4 catfish fish fillets, about 6 to 8oz. ea.
  • Kosher Salt
  • Fresh ground black pepper
  • 2 tablespoons extra olive oil for rubbing on fish
  • Finley ground yellow cornmeal
  • 1 large tomato, diced for garnish
  • 2 tablespoons extra virgin olive oil
  • ½ cup chopped yellow onion
  • 1 tablespoon fresh garlic, minced
  • 1 ½ cups savoy cabbage, shredded or rough chopped
  • 1 cup fresh spinach
  • 2 cups ready made brown rice *Read package instruction
  • 1/3 cup chicken stock
  • 1 teaspoon salt
  • fresh ground black pepper to taste

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