Cajun Pecan-Crusted Catfish

Crunchy, battered catfish fillets have always been a Louisiana favorite these fillets are coated in a spicy melange of cornflakes and pecans and baked for a traditional a healthy take on this bayou favorite.

 

   Makes: 4 servings  Prep Time: 15 minutes   Total Time: 40 minutes

Ingredients:
    1/2 cup nonfat buttermilk
    1/4 teaspoon hot sauce (Tabasco) or 1/8 teaspoon cayenne pepper to taste
    1/2 teaspoon dried oregano
    1/2 teaspoon chili powder
    1/4 teaspoon garlic salt
    2 cups cornflakes
    1/2 cup pecan pieces
    1 pound catfish fillets, about 1 inch thick, cut into 4 portions

Preparation:
    Preheat oven to 375°F. Line a baking sheet with foil.
    Blend buttermilk, hot sauce (or cayenne) oregano chili powder and garlic salt in a shallow dish.      
    Pulse cornflakes in a food processor until coarse crumbs form. Transfer to a large plate.
    Pulse pecans in the food processor until coarsely chopped; mix the pecans with the crumbs.   
    (Alternatively, place cornflakes in a seal able bag crush with a rolling pin chop nuts with a knife.)
    Dip each catfish fillet in the buttermilk mixture, then dredge in the cornflake mixture coating both      
    Bake the catfish for 25 minutes, or until it flakes easily with a fork. Serve immediately.
sides. Transfer to the prepared baking sheet.

Cajun Crab Croquettes

This is a take on the lighter side for crab cakes which gets a Louisiana spin with Cajun spice and corn. Although any type of crab works here, the preferred the texture of is lump crabmeat. Serve with Zesty Rémoulade Sauce. Make it a meal: Serve w/arugula salad. (4 servings, 2 croquettes each)

Cajun Crab Croquettes

Prep Time: 30 minutes Total: 50 minutes
Ingredients:
  3 teaspoons canola oil, divided
  1 small onion, finely diced
  1/2 cup finely diced green bell pepper
  1/2 cup frozen corn kernels, thawed
  1 1/2 teaspoons Cajun seasoning, divided
  1 large egg white
  1 pound pasteurized crabmeat, drained
  3/4 cup plain dry breadcrumbs, divided
  1/4 cup reduced-fat mayonnaise
  1/2 teaspoon freshly grated lemon zest
Preparation:
  Preheat oven to 425 degrees Fahrenheit. Coat a baking sheet with cooking spray.
  Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add onion, bell pepper, corn and 1 teaspoon Cajun seasoning and cook, stirring, until the vegetables are softened, about 4 minutes. Transfer to a large bowl. Let cool for 5 minutes. Add crab, egg white, 1/2 cup breadcrumbs, mayonnaise and lemon zest. Mix well.
  Divide the mixture into 8 equal portions (about 1/2 cup each). Form each portion into an oblong patty that's about 4 inches by 2 inches. Place on the prepared baking sheet. Combine the remaining 1/4 cup breadcrumbs, 1/2 teaspoon Cajun seasoning and 2 teaspoons oil in a small bowl. Sprinkle 1 heaping teaspoon of the breadcrumb mixture over the top of each croquette, then gently press it on.
  Bake the croquettes until heated through and golden brown on top, about 20 minutes.

Zesty Rémoulade Sauces

A classic mayonnaise-based sauce that's commonly served with seafood. 
 Ingredients:
1 cup mayonnaise
1/4 cup sliced green onions
1 tablespoon chopped fresh parsley
2 tablespoons Creole mustard
2 teaspoons lemon zest
2 garlic cloves, pressed
1 tablespoon sweet relish

This is a lighter version & only makes 2/3 cup  Time: 10 minutes for both

1/4 cup reduced fat mayonnaise
2 scallions, finely chopped
2 tablespoons reduced fat sour cream
2 teaspoons chopped rinsed capers
1 tablespoon Dijon mustard
1 tablespoon sweet relish
1/4 teaspoon freshly ground pepper


 Combine mayonnaise, sour cream, scallions, capers, mustard, relish and pepper in a small bowl.
Tips:
    Make Ahead Tip: Cover and refrigerate for up to 2 days 

Pork, White Bean & Kale Soup

 Makes 6 servings, about 1 2/3 cups each                 Total Time: 40 minutes

Picture curtsey of Eating Well

The newest thing, kale is matched up here with

white beans and chunks of lean pork tenderloin to create a soup that is going to give you lots of protein.Smoked paprika gives the soup a Spanish flair which is apropos.  

Ingredients:
3/4 teaspoon salt 
4 cloves garlic, minced
1 medium onion(finely chopped)
1 tablespoon extra-virgin olive oil
1 pound pork tenderloin, trimmed and cut
  into 1-inch pieces
2 teaspoons paprika, preferably smoked
1/4 teaspoon crushed red pepper, or to taste   (optional)
1 cup white wine
4 plum tomatoes, chopped
4 cups reduced-sodium chicken broth
1 bunch kale, ribs removed, chopped (about 8 cups lightly packed)
1 15-ounce can white beans, rinsed (see Tip)
Preparation:
 Heat oil in a Dutch oven over medium-high heat. Add pork, sprinkle with salt and cook, stirring once or twice, until no longer pink on the outside, about 2 minutes. Transfer to a plate with tongs, leaving juices in the pot.
Add onion to the pot and cook, stirring often, until just beginning to brown, 2 to 3 minutes. Add garlic, paprika and crushed red pepper (if using) and cook, stirring constantly, until fragrant, about 30 seconds. Add wine and tomatoes, increase heat to high and stir to scrape up any browned bits. Add broth and bring to a boil.
Add kale and stir just until it wilts. Reduce heat to maintain a lively simmer and cook, stirring occasionally, until the kale is just tender, about 4 minutes. Stir in beans, the reserved pork and any accumulated juices; simmer until the beans and pork are heated through, about 2 minutes.
Tip: While there is convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium or opt for low-sodium or no-salt-added varieties. Or, if you have the time, cook your own beans from scratch.