Healthier Version of Favorite Recipe - Golden Catfish With Collard Greens
Preheat oven to 450°F.
1. In a large pot, layer half the collard greens, onions, and garlic. Layer the other half of these ingredients and add the broth, water, pepper, and pepper flakes. Bring to a boil. Cover. Reduce heat to simmer and cook greens for 50 to 60 minutes. (full story below)
Number of servings: 4
Calories per serving: 446
Preparation time: 35 Min.
Total time: 65 Min.
Ingredients
8 cups collard greens, stems removed
2 cups thinly sliced onions
4 garlic cloves, minced
1 cup reduced-sodium chicken broth
4 cups water
1⁄4 tsp pepper
1⁄4 tsp red pepper flakes, divided
1⁄4 cup cornmeal
3⁄4 cup seasoned bread crumbs
1 tsp paprika
1 tsp onion powder
1⁄2 tsp Cajun seasoning
1 tsp parsley
1⁄2 cup egg substitute
1 lb catfish fillets
Nonstick cooking spray
1 lemon, cut into wedges
1 cup brown rice, cooked according to directions without salt or fat
*Nutrition values are estimates. Actual nutrition values may vary depending on specific types and amounts of ingredients used.
1. In a large pot, layer half the collard greens, onions, and garlic. Layer the other half of these ingredients and add the broth, water, pepper, and pepper flakes. Bring to a boil. Cover. Reduce heat to simmer and cook greens for 50 to 60 minutes.
2 In a shallow bowl combine the bread crumbs, paprika, onion powder, Cajun seasoning, and parsley. Set aside.
3. Pour egg substitute into a shallow dish. Rinse catfish and dip in bread crumb mixture, then in egg mixture, and back into the bread crumb mixture. Spray a baking sheet with nonstick cooking spray. Place the fillets on the baking sheet. Bake 10 to 12 minutes. Turn fillets over and bake 6 to 8 minutes longer until browned and crisp.
4. Serve with lemon wedges, collard greens, and hot brown rice.
Makes 4 servings.
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