Pan Roasted Catfish with Rice

Pan Roasted Catfish with Rice | 0 Comments
Wellness , Chef Jeff Henderson, Aired on Mon 4/18
Seafood, Catfish
The Back Story
Pan Roasted Catfish with Vegetable Brown Rice
 
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. 
 
Meet the Guest Stars
Chef Jeff Henderson | @Chefjefflive

Chef Jeff Henderson rose from humble beginnings in South Central Los Angeles to become the first African-American executive chef at the Bellagio Hotel. He has gone on to become a successful TV host with a cable show on the Food Network, a nationally syndicated series called, Family Style with Chef Jeff and the host of Flip My Food. When he isn’t cooking on TV he’s a highly sought-after motivational speaker, sharing the secrets of realizing your potential at... (full profile)

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