Fish is one of the ideal sources of protein and other nutrients for any healthy diet. Fishing by both genders provided a reliable food source for enslaved and freed blacks throughout American history. Fish are protein heavy with little fat (when prepared without grease or butter) and is full of vitamins B12 and D, omega-3 acids, and selenium, all while being low in sodium. Given the large number of fish, there are many different preparations that cater to a healthy diet, and many are very easy and fast to prepare, such as sautéing, grilling, boiling, and baking.



The History Makers Featured Audio Clip:          This is an audio clip from Ted "Double Duty" Radcliffe, one of the Negro League's most famous baseball players, on his favorite food.



HEALTHY RECIPE FOR BLACKENED STUFFED CATFISH

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Here is a recipe from Mississippi Public Broadcast's segment FitToEat which features a recipe for Blackened Stuffed Catfish that is an alternative to traditional fried catfish



Ingredients (Stuffed Catfish)

4 oz catfish filet

2 tbspn stuffing (recipe below)
½ tspn blackened seasoning (recipe below)
½ tspn oil
½ cup mixed green salad



Instructions

Place oil in hot skillet.  Lightly dust top of catfish with blackened seasoning.  Place catfish top down in pan and sear for two minutes on high heat.  Turn heat down to med high and place stuffing in pan while turning catfish over.  Cook an additional 3-4 minutes while turning stuffing over after two minutes.  Stuffing should only be slightly brown and at a thickness of ½” or less (spread out stuffing till 3” x 4” x ½”)



Ingredients (Stuffing Mix)

1 tbspn yellow onion diced

1 tbspn green bell pepper diced
1 tbspn celery diced
½ tbspn garlic minced
¼ tspn cayenne pepper
½ tspn oil
1 egg white
1 tbspn whole wheat bread crumbs

 

Instructions

Place oil in pan on med high heat add garlic, onion, celery, bell pepper and cayenne.  Cook till onions are translucent and garlic is golden brown.  Remove from heat add egg white and bread crumbs in mixing bowl.  Allow to cool and then use for stuffing patties.



Ingredients (Blackened Seasoning)

1 tbspn black pepper
1 tbspn garlic powder
1 tbspn onion powder
4 tbspn paprika
¼ tbspn cayenne pepper
½ tbspn white pepper
1 tbspn ground thyme
½ tbspn ground sage



Instructions

Place all ingredients in large resealable bag and shake vigorously.  Store for future use.



Ingredients (Roasted Corn Maque Choux)

½ cup corn fresh off cob

1 tbspn red bell pepper diced
½ tbspn garlic minced
1 tbspn green onion chopped
1 tspn basil leaves or dry basil



Instructions

Par cook corn cob in water for 10 minutes.  Remove and cut corn off cob to use in maque choux.  Place corn, red bell pepper, garlic, and basil in blackened catfish skillet.  Cook for 3 minutes till corn is still crisp but cooked.  Toss with green onions and serve



 

Nutritional Information



Blackened Catfish:

Amount Per Serving
  Calories 81.4
  Total Fat 2.0 g
  Saturated Fat 0.3 g
  Polyunsaturated Fat 0.7 g
  Monounsaturated Fat 0.8 g
  Cholesterol 0 mg
  Sodium 135.1 mg
  Potassium 93.2 mg
  Total Carbohydrate 11.9 g
  Dietary Fiber 1.0 g
  Sugars 1.1 g
  Protein 4.6 g

 

 

 

Here is a Youtube Video for a demonstration on how to cook the healthier blackened catfish​ recipe from above. Happy Cooking!


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