Golden Sunflower Catfish with Roasted Corn Salad

Golden Sunflower Catfish with Roasted Corn Salad Recipe | USA

Region / culture: USA | Preparation time: 20 minutes | Cooking time: 10 minutes | Servings: 4

Introduction

This recipe for Golden Sunflower Catfish with Roasted Corn Salad is a delicious and nutritious dish that is perfect for a summer meal. The combination of crispy sunflower-crusted catfish fillets with a flavorful roasted corn salad is sure to impress your family and friends.

History

This recipe is a modern twist on traditional Southern catfish dishes. The use of sunflower kernels as a coating for the catfish adds a unique flavor and texture to the dish, while the roasted corn salad provides a fresh and colorful accompaniment.

Ingredients

4 U.S. farm-raised catfish fillets
0.5 cup all-purpose flour
1 large egg white, lightly beaten
0.25 cup 1% low fat milk
2 tsp dried thyme leaves, divided
2 tbsp dried minced parsley, divided
0.5 tsp ground black pepper
0.5 cup dry roasted or raw sunflower kernels, ground

Roasted corn salad

2 ears corn, husked
0.5 cup diced red pepper
0.33 cup chopped green onions
1 tbsp white wine vinegar
0.5 tbsp olive oil
0.25 tsp salt
0.13 tsp pepper

How to prepare

Preheat the oven to 500°F (260°C).
Coat a wire rack with cooking spray, place the rack on a baking sheet, and set it aside.
Combine 0.25 cup of flour, 0.5 tsp of thyme leaves, and parsley in a shallow dish; set it aside.
Combine the egg and milk in a shallow dish; set it aside.
Combine the remaining thyme, parsley, pepper, and sunflower seeds in another dish; set it aside.
Dredge each fillet in the flour mixture, dip it into the milk mixture, and coat one side of the fillets with the sunflower mixture.
Place the coated fillets on the prepared wire rack and bake for 10 minutes, or until golden brown and the fish flakes easily with a fork.
Serve immediately with Roasted corn salad.

Roasted corn salad

Wrap the corn in foil and grill it over low flame for 20–30 minutes.
Remove it from the heat and let it cool.
With a sharp knife, cut the kernels from the cob.
Combine the corn and the remaining ingredients together.
Serve it over sunflower-topped catfish.

Variations

You can use different types of fish fillets, such as tilapia or cod, in place of catfish.
Try using different herbs and spices in the coating mixture for the catfish, such as paprika or cayenne pepper, for a different flavor profile.
Add diced avocado or cherry tomatoes to the roasted corn salad for extra color and flavor.

Cooking Tips & Tricks

Make sure to preheat your oven to the correct temperature before baking the catfish fillets.

- Use a wire rack coated with cooking spray to ensure that the catfish cooks evenly and crisps up nicely.

- Grilling the corn adds a smoky flavor to the salad, but you can also roast it in the oven if you prefer.

- Be sure to let the corn cool before cutting the kernels off the cob to avoid burning yourself.

Serving Suggestions

This dish is best served hot, straight from the oven. Pair it with a side of steamed vegetables or a fresh green salad for a complete meal.

Cooking Techniques

Baking the catfish fillets on a wire rack ensures that they cook evenly and become crispy on the outside.

- Grilling the corn adds a smoky flavor to the salad, but you can also roast it in the oven if you prefer.

Ingredient Substitutions

If you don't have sunflower kernels, you can use breadcrumbs or crushed nuts as a coating for the catfish.

- You can use frozen corn kernels in place of fresh corn for the salad.

Make Ahead Tips

You can prepare the sunflower-crusted catfish fillets ahead of time and refrigerate them until you are ready to bake them. The roasted corn salad can also be made in advance and stored in the refrigerator until serving.

Presentation Ideas

Serve the golden sunflower catfish fillets on a platter with the roasted corn salad piled on top for a colorful and appetizing presentation. Garnish with fresh herbs or a squeeze of lemon juice for an extra pop of flavor.

Pairing Recommendations

This dish pairs well with a crisp white wine, such as Sauvignon Blanc or Chardonnay. For a non-alcoholic option, try serving it with a glass of iced tea or lemonade.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the catfish fillets on a baking sheet and bake in a preheated oven at 350°F (180°C) for 10-15 minutes, or until heated through. Reheat the roasted corn salad in a skillet over medium heat until warmed.

Nutrition Information

Calories per serving

Each serving of this dish contains approximately 350 calories.

Carbohydrates

Each serving of this dish contains approximately 25 grams of carbohydrates.

Fats

Each serving of this dish contains approximately 12 grams of fat.

Proteins

Each serving of this dish contains approximately 30 grams of protein.

Vitamins and minerals

This dish is rich in vitamins and minerals, including vitamin A, vitamin C, and potassium from the corn and red pepper in the salad.

Alergens

This recipe contains fish (catfish) and sunflower seeds, which may be allergens for some individuals.

Summary

Overall, this dish is a good source of protein and healthy fats, with a moderate amount of carbohydrates. It is also rich in vitamins and minerals, making it a nutritious choice for a meal.

Summary

Golden Sunflower Catfish with Roasted Corn Salad is a delicious and nutritious dish that is perfect for a summer meal. The crispy sunflower-crusted catfish fillets pair perfectly with the flavorful roasted corn salad, making it a dish that is sure to impress your family and friends. Enjoy this dish as a light and refreshing meal that is packed with protein, vitamins, and minerals.

How did I get this recipe?

The moment I found this recipe is etched in my memory like a beautiful painting on canvas. It was a warm summer day, the sun shining brightly in the sky as I strolled through the bustling farmer's market. I had always loved visiting the market, surrounded by the vibrant colors and delicious scents of fresh fruits and vegetables.

As I wandered through the stalls, my eyes were drawn to a small stand displaying an array of beautiful sunflowers. Their golden petals seemed to shimmer in the sunlight, and I couldn't resist stopping to admire them. The elderly woman tending to the flowers smiled warmly at me and struck up a conversation.

We chatted about gardening and cooking, and I soon learned that she was a retired chef who had spent many years perfecting her craft. As we talked, she shared stories of her travels and the different cuisines she had encountered along the way. It was then that she mentioned a recipe for Golden Sunflower Catfish with Roasted Corn Salad, a dish she had picked up during her time in the south.

Intrigued, I pressed her for more details, and she graciously offered to write down the recipe for me. She explained that the dish was a perfect blend of flavors and textures, with the crispy catfish complemented by the sweet roasted corn salad. It sounded like a delightful summer meal, and I couldn't wait to try it for myself.

Armed with the recipe, I hurried home and set to work in my kitchen. I gathered the ingredients, including fresh catfish fillets, golden corn, ripe tomatoes, and fragrant herbs. As I cooked, the aroma of the sizzling catfish and the roasting corn filled the air, making my mouth water in anticipation.

When the dish was finally ready, I plated it up and took a bite. The flavors exploded in my mouth, each bite a perfect harmony of savory, sweet, and tangy. I was instantly transported back to that sunny day at the farmer's market, the memory of the kind chef and her recipe forever imprinted in my mind.

From that moment on, Golden Sunflower Catfish with Roasted Corn Salad became a staple in my cooking repertoire. I would often make it for family gatherings and special occasions, delighting my loved ones with its deliciousness. Each time I cooked the dish, I would think of the elderly chef and the chance encounter that had led me to discover such a wonderful recipe.

Over the years, I have shared the recipe with friends and family, passing on the tradition of Golden Sunflower Catfish with Roasted Corn Salad to the next generation. It has become a beloved favorite, a dish that never fails to impress and satisfy.

As I write this story, I can't help but smile at the memories it conjures up. The sunflowers, the market, the kind chef – all of it tied together in a tapestry of flavors and experiences. I am grateful for the serendipitous encounter that brought this recipe into my life, a reminder of the joy and beauty that can be found in the simplest of moments.

And so, I continue to cook and create, drawing inspiration from the world around me and the people I meet. For in every recipe lies a story waiting to be told, a memory waiting to be shared. And in the case of Golden Sunflower Catfish with Roasted Corn Salad, it is a story that I will cherish for years to come.