Panko-Crusted Catfish with Garlic Chard
  • 1cup low-fat milk
  • 5-7drops hot sauce
  • 4 catfish filletsabout 6 ounces each
  • 1/2cup finely chopped pecans or walnuts
  • 1cup panko breadcrumbs
  • 1/4teaspoon blackened spice mix
  • 1/4teaspoon salt
  • 1/8teaspoon pepper
  • 2tablespoons olive oil
  • 2medium bunches green or red chard, stems and tough membranes removed
  • 1tablespoon olive oil
  • 2cloves garlic, peeled and minced
  • Salt and pepperto taste
  • 2tablespoons red wine vinegar
  • 2teaspoons honey
  • Lemon wedgesfor garnish
  1. Preheat oven to 375°F. Line a baking sheet with parchment paper.
  2. In a shallow dish, mix milk and hot sauce. Add catfish, turn to coat well, and marinate for 10 minutes.
  3. In a pie plate, mix nuts, breadcrumbs, and spices. Dip fillets into crumb mixture, pressing crumbs onto each fillet. Place fish on baking sheet. With a pastry brush, dab 1/2 tablespoon olive oil over each fillet. Cook fish for 12-15 minutes, depending on thickness.
  4. Meanwhile, chop chard greens. In large nonstick skillet over medium-low heat, combine 1 tablespoon olive oil and garlic and cook until garlic is fragrant, 1-2 minutes. Add greens, salt, and pepper. Cover and cook 3-5 minutes. Stir. Add vinegar and honey and heat through. Remove fish to a serving platter and serve with chard and lemon wedges.
Recipe Notes
Nutrition Facts
Panko-Crusted Catfish with Garlic Chard
Amount Per Serving
Calories 556
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition Facts Per Serving: Calories: 556 calories, % fat calories: 47, Fat: 30g, Saturated Fat: 5g, Cholesterol: 102mg, Carbohydrate: 34g, Protein: 41g, Fiber: 5g, Sodium: 820mg