Banana Corn Fritters

Banana Corn Fritters Recipe adapted from Eating Well.  Cornmeal is a whole grain, made primarily from cornmeal are considered grain foods, to reap as many of the benefits from cornmeal cornmeal, make sure the cornmeal you use is whole and not degermed. Degermed cornmeal loses important nutrients once it is milled, because milling takes away nutritious parts of the grain. Cornmeal is a good source of niacin, thiamine, riboflavin, and vitamins B-6, E and K. It contains 18 amino acids and valuable minerals. This is also better for you as it is "oven-fried" as opposed to deep fried.

Banana Corn Fritters are savory, smoky and slightly sweet. These are great with roast pork loin, a hearty bowl of black bean soup or barbecued chicken legs and coleslaw; dotted with creme fraiche, they make an exotic appetizer.

Recipe makes: 5 servings, 2 cakes each

Banana Corn Fritters

Prep Time: 10 minutes, Active Time: 20 minutes
Total Time: 30 minutes    

Ingredients:   
    1 1/4 cups roughly mashed bananas, (about 3 medium)
    1 large egg
    2 tablespoons milk, or buttermilk
    2 tablespoons canola oil, divided

    3/4 cup yellow cornmeal
    1/2 cup all-purpose flour
    1 teaspoon baking powder
    1/2 teaspoon salt
    1/2 teaspoon ground cinnamon
    1/4-1/2 teaspoon ground chipotle chile, (see Ingredient note) or cayenne pepper

Preparation:
 Preheat oven to 400°F. Coat a baking sheet with cooking spray.
 Whisk cornmeal, flour, baking powder, salt, cinnamon and chipotle (or cayenne) in a medium bowl. Mix banana, egg and milk (or buttermilk) in another medium bowl. Add the cornmeal mixture to the banana mixture and stir until just incorporated.
 Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium; using 2 tablespoons of batter for each, space 5 fritters evenly in the pan. Cook until golden brown, 30 seconds to 2 minutes per side. Transfer to the prepared baking sheet. Cook a second batch with the remaining oil and batter, adjusting heat to prevent burning.
 Transfer the fritters to the oven and bake until puffed and firm to the touch, 8 to 10 minutes.

Tips: Make Ahead Tip: Reheat at 350°F for 15 to 20 minutes.

Note: Chipotle peppers are dried, smoked jalapeno peppers, often used to add heat and a smoky flavor to foods. Ground chipotle can be found in the specialty-spice section of most supermarkets.


                                                                      

regular banana fritter

Blackened Salmon Po' Boy

Get your mouth around this Po'Boy

Here's another lighter side sandwich also taken from EatingWell. Blackened salmon is great in this sandwich with a spread of Mashed avocado mixed with reduced-fat mayo which creates a cool, creamy spread. (the perfect counterpoint to the spicy salmon and peppery arugula leaves, zesty red onion and cool tomato slices) The Cajun-style salmon is grilled so there is no need for any added cooking oil. (Catfish is another tasty choice in place of the salmon but you'll need to use a grill basket to keep the fish from breaking apart makes 4 servings) To  be a true Po' Boy it's gotta be  French bread! 

Looking good

Ingredients:
1 lb salmon fillets (see Ingredient Note***), 
skinned(see Tip****) and cut into 4 portions
2 teaspoons blackening or Cajun seasoning
1 small avocado, pitted *               
2 tablespoons low-fat mayonnaise      
4 crusty whole-wheat rolls, split and toasted
1 cup arugula
2 plum tomatoes, thinly sliced
1/2 cup thinly sliced red onion

                                                                                 Preparation:

mash 'em up

Preheat grill to high. Oil grill rack (see Tip).**
Mash together avocado and mayo in a small bowl with a fork.
Rub blackening (or Cajun) seasoning on both sides of salmon. Grill until just cooked through, (3- 4 minutes per side)To assemble the sandwiches, spread the avocado mixture on the bottom halves of each roll. Top with the salmon, arugula, tomato and onion.

Tips & Notes:
   * Tip: Although browning is inevitable, less browning is possible if you keep the pit in the avocado half you're storing and wrap it tightly in plastic wrap. Mash with reduced-fat mayonnaise and use as a sandwich spread; any extra toss in salad.

So pretty, silky & smooth

  * *Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
*** Ingredient note: If using wild-caught salmon from the Pacific (Alaska, California, Washington and Oregon) is considered the best choice for the environment. 
(Check with mbayaq.org/cr/seafoodwatch.asp)
****Tip: To skin a salmon fillet, place skin side down on a clean cutting board. 

Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

Catfish "Amandine"

Since it's now finally spring lets try some of the favs on the lighter side.This recipe I got from Eating Well. A healthier extra-virgin olive oil is added with tad bit of butter for flavor instead of the  usual amount that is normally used in the making the classic almondine sauce. The result is a delicately flavored filet with only a third of the calories, fat, etc of the classic version.of pan-fried catfish fillets.   (makes 4 servings)

Ingredients:
    1 tablespoon plus 1 1/2 teaspoons extra-virgin olive oil, divided
    1 tablespoon butter
    1/4 cup sliced almonds 

"Amandine"

    3 cloves garlic, thinly sliced
    1/2 cup low-fat milk
    1 large egg, lightly beaten
    1/3 cup all-purpose flour
    1/2 teaspoon salt
    1/2 teaspoon cayenne pepper
    1 pound catfish, cut into 4  
     portions
    2 tablespoons lemon juice
    1 tablespoon chopped fresh parsley

Preparation:
    Heat 1 tablespoon oil and butter in a small saucepan over medium heat. Add almonds and garlic and cook until both are just beginning to brown, 1 to 3 minutes. Set aside.
    Combine milk and egg in a shallow dish. In another shallow dish, combine flour, salt and cayenne. Dip fish in the milk mixture, then in the flour mixture; shake off any excess flour. (Discard any leftover mixtures.)
    Heat the remaining 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add fish and cook until lightly browned and opaque in the center, 4 to 6 minutes per side.
  *  Return the almond-garlic sauce to the stove over medium heat. Add lemon juice and heat through, 1 to 2 minutes. Pour the sauce over the fish and sprinkle with parsley.
and along
  * you might choose to add a pinch or more cayenne pepper with the lemon juice in the final step as well also a 1/2 tsp of Thyme that would bump up the flavor.