Yam and Catfish Wraps

Yam and Catfish Wraps Recipe - Delicious and Nutritious!

Preparation time: 20 minutes | Cooking time: 16 minutes | Servings: 6

Introduction

Yam and Catfish Wraps are a delicious and nutritious meal that combines the flavors of grilled catfish with sautéed yams, black beans, and a tangy dressing. These wraps are perfect for a quick and easy lunch or dinner option.

History

This recipe is a modern twist on traditional fish tacos, incorporating yams for added texture and flavor. The combination of catfish and yams creates a unique and satisfying dish that is sure to please your taste buds.

Ingredients

1 lb (454 g) U.S. Farm-Raised catfish fillets
salt and pepper, to taste
1 cup yams, peeled and shredded
0.5 cup red onion, chopped
1 cup black beans, rinsed and drained
2 green onions, sliced
0.25 cup shelled sunflower seeds
2 tbsp light Italian or Caesar dressing
1 tsp honey
6 flour tortillas, warmed to soften

How to prepare

1. Season the Catfish with salt and pepper, then place it on a grill coated with cooking spray. Grill for 6–8 minutes on each side, or until it flakes easily when tested with a fork. Cut the Catfish into 1-inch strips.
2. Meanwhile, in a skillet coated with nonstick cooking spray, sauté the shredded yams over medium-high heat for about 5 minutes, or until they become crisp. Transfer the yams to a bowl.
3. In the same skillet, sauté the red onion until tender. Add the sautéed onion, black beans, green onions, and sunflower seeds to the shredded yams, and mix well.
4. In a small bowl, mix together the dressing and honey. Toss the yam mixture with the dressing to coat.
5. Lay pieces of Catfish on a tortilla, top with the yam mixture, fold, and wrap. This recipe serves 6.

Variations

Substitute sweet potatoes for yams for a different flavor profile.
Use different types of beans, such as pinto or kidney beans, for variety.
Add avocado slices or shredded cheese for extra creaminess.

Cooking Tips & Tricks

Make sure to season the catfish well before grilling to enhance its flavor.

- Sauté the yams until they are crisp to add a crunchy texture to the wraps.

- Be sure to warm the tortillas before assembling the wraps to make them easier to fold and wrap.

Serving Suggestions

Serve Yam and Catfish Wraps with a side of salsa, guacamole, or sour cream for added flavor.

Cooking Techniques

Grilling the catfish adds a smoky flavor to the wraps, while sautéing the yams creates a crispy texture.

Ingredient Substitutions

If you don't have catfish, you can use any other white fish fillets, such as tilapia or cod. You can also use chicken or tofu as a substitute for the catfish.

Make Ahead Tips

You can prepare the yam mixture and dressing ahead of time and assemble the wraps just before serving.

Presentation Ideas

Arrange the wraps on a platter and garnish with fresh herbs or a squeeze of lime juice for a pop of color and flavor.

Pairing Recommendations

Yam and Catfish Wraps pair well with a side of coleslaw, corn salad, or grilled vegetables.

Storage and Reheating Instructions

Store any leftover wraps in an airtight container in the refrigerator for up to 2 days. To reheat, microwave the wraps for 1-2 minutes or until heated through.

Nutrition Information

Calories per serving

Each serving of Yam and Catfish Wraps contains approximately 300 calories.

Carbohydrates

Each serving of Yam and Catfish Wraps contains approximately 40 grams of carbohydrates.

Fats

Each serving of Yam and Catfish Wraps contains approximately 10 grams of fat.

Proteins

Each serving of Yam and Catfish Wraps contains approximately 20 grams of protein.

Vitamins and minerals

Yams are a good source of vitamin C, vitamin B6, and potassium. Catfish is rich in vitamin B12, phosphorus, and selenium.

Alergens

This recipe contains fish and may not be suitable for individuals with fish allergies.

Summary

Yam and Catfish Wraps are a balanced meal that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals.

Summary

Yam and Catfish Wraps are a flavorful and satisfying meal that is easy to make and perfect for a quick lunch or dinner option. With a good balance of carbohydrates, fats, proteins, vitamins, and minerals, these wraps are a nutritious choice for any meal.

How did I get this recipe?

I have a strong memory of the first time I saw this recipe for Yam and Catfish Wraps. It was a warm summer day, just like today, and I was visiting a local farmer's market in the countryside. As I wandered through the stalls filled with fresh fruits and vegetables, my eyes were drawn to a small stand with a handwritten sign that read "Homemade African Inspired Dishes."

Curious, I approached the stand and was greeted by a friendly older woman with a warm smile. She introduced herself as Mama Nkechi and told me that she had been cooking traditional African dishes for over 40 years. I was immediately intrigued and asked her if she had any special recipes to share.

Mama Nkechi's eyes lit up as she reached into her bag and pulled out a tattered old recipe book. She flipped through the pages until she landed on a recipe for Yam and Catfish Wraps. She explained that this dish was a popular street food in Nigeria and that she had learned how to make it from her grandmother when she was just a young girl.

I watched in awe as Mama Nkechi deftly prepared the ingredients for the wraps. She peeled and sliced the yams, marinated the catfish in a special blend of spices, and rolled out the dough for the wraps. The aroma of the sizzling catfish and the earthy yams filled the air, and my mouth watered in anticipation.

As Mama Nkechi assembled the wraps, she shared stories of her childhood in Nigeria and the joy of cooking with her family. She told me about the time she spent in the kitchen with her grandmother, learning the traditional recipes that had been passed down through generations.

I listened intently as Mama Nkechi explained the importance of using fresh, high-quality ingredients and cooking with love and patience. She emphasized the need to pay attention to detail and to always taste as you go, adjusting seasonings and flavors as needed.

Finally, the wraps were ready, and Mama Nkechi presented me with a steaming plate of Yam and Catfish Wraps. The golden brown wraps were filled with tender yams and succulent catfish, garnished with fresh herbs and a drizzle of spicy peanut sauce.

I took a bite and was instantly transported to a bustling street market in Nigeria, surrounded by the sights and sounds of a vibrant culture. The flavors of the dish were bold and complex, with hints of smoky grilled fish, sweet yams, and spicy peanut sauce dancing on my tongue.

As I savored each bite, I knew that this recipe would become a treasured addition to my own collection. I thanked Mama Nkechi for sharing her culinary wisdom with me and promised to pass on the recipe to future generations, just as she had done for me.

And so, the recipe for Yam and Catfish Wraps became a staple in my own kitchen, a reminder of the day I learned to cook with love and respect for the rich culinary traditions of Africa. Each time I prepare this dish, I am transported back to that sunny day at the farmer's market, where a chance encounter with a kind stranger opened my eyes to a world of flavors and stories waiting to be tasted and shared.