Families should make the most of fresh vegetables and herbs that are available at farmer’s markets. Fresh herbs and summer tomatoes can add healthy flavor and nutrients like vitamin C and lycopene to any meal.
Mediterranean cuisines know how to use fresh, healthy ingredients. This Provencal take on U.S. Farm Raised Catfish is a classic American recipe. This dish is rich in healthy fats, lean proteins and antioxidants.
Baked U.S. Farm-Raised Fish Provencal
Yield: 2 portions
1 tablespoon olive oil
1 cup mushrooms, sliced
1/2 Sweet onion, thinly sliced
3 cloves garlic, minced
1 cup grape tomatoes, halved
1 cup chopped tomatoes
1 tablespoon butter
1 tablespoon olive oil
2 fillets of U.S. Farm-Raised Catfish
1 tablespoon dried Italian herbs
1 teaspoon salt
1 teaspoon fresh ground Blac Pepper
1/4 cup chopped Italian Parsley
1. Preheat oven to 400 degrees Fahrenheit.
2. Olive oil should be melted in a large skillet on medium heat. Add the mushrooms, onion, and garlic. Sauté until tender, about 5 minutes.
3. Add chopped tomato and fresh tomatoes. Cook for 3 minutes more until heated through.
4. While vegetables are being cooked, heat olive oil and butter in an ovenproof skillet. Season the fillets of catfish with Italian herbs, salt & pepper. Place the catfish fillets in a skillet and cook for 3 minutes. Turn the fillets over and continue cooking for 2 more minutes.
5. Slowly spoon the vegetable mix onto each catfish fillet in the skillet. Bake for 5 minutes. Sprinkle with Italian parsley. Serve with the pasta you choose
You can find more U.S. Farm Raised Catfish Recipes at www.vt.com www.UScatfish.com.
