Healthy Diabetics Catfish Recipes and Baked Fish Recipes

Fish provides us with good protein supply. It's always great to eat a lot more fish than meat. Beneath are a couple of easy and healthy catfish recipes and baked fish recipe.

Pan-Seared Catfish with Light Cream Sauce
Serves 4

Exchanges/Choices:
½ Starch
five Lean Meat
1 Fat

Basic Nutritional Values:
Calories 305
Fat 15g
Cholesterol 100mg
Sodium 155mg
Carbohydrate 8g
Protein 30g

Ingredients:
four catfish fillets (6 oz each)
Pinch salt
Pinch black pepper
2 Tbsp flour, sifted
2 tsp olive oil

Sauce:
1 tbsp minced shallots
½ cup dry white wine
1 cup fish stock
½ cup fat-free half & half
2 tsp minced thyme
one Tbsp chopped scallions

Methods:
Put the catfish upon a flat surface. Flavor with salt and pepper and after that dredge in sifted flour.
Preheat a sauté pan over medium-high heat, include olive oil. Put fillets very carefully in pan and cook until golden brown. Flip over and do it again till fish is cooked. Take out fish from pan.
Add shallots to pan and sweat them. Add white wine to deglaze, minimize until almost dry. Add fish stock and half & half, bring to a simmer.
Bring a small quantity of water to the cornstarch to make slurry and whisk into sauce to thicken.
Include thyme and finish with scallions.
Pour sauce over fish and serve.

Baked Salmon with Mango Vinaigrette
Serves 4

Exchanges/Choices:
five Lean Meat
2 Fat

Fundamental Nutritional Values:
Calories 325
Total Fat 19g
Cholesterol 115mg
Sodium 90mg
Total Carbohydrate 1g
Protein 36g

Ingredients:
four salmon steaks/fillets (6 oz every)
2 tsp extra-virgin olive oil
Pinch salt
Green peppercorns, to taste
8 sprigs fresh thyme
four tbsp mango vinaigrette

Method:
Place salmon in a baking dish. Making use of a pastry brush, lightly coat salmon using extra-virgin oil. Season with salt and green peppercorns. Put a couple of sprigs of thyme on top of the salmon. Bake for 15 to 20 minutes at 375 Fahrenheit until salmon is thoroughly cooked.
Drizzle 1 tbsp of mango vinaigrette over the salmon and serve immediately.