Golden Sunflower Catfish with Roasted Corn Salad

Description

A Catfish recipe.

• Serves 4.

Ingredients

• 4 U.S. farm-raised catfish fillets
• ½ cup all-purpose flour
• 1 large egg white, lightly beaten
• ¼ cup 1% low fat milk
• 2 teaspoons dried thyme leaves, divided
• 2 tablespoons dried minced parsley, divided
• ½ teaspoon ground black pepper
• ½ cup dry roasted or raw sunflower kernels, ground

Roasted corn salad

• 2 ears corn, husked
• ½ cup diced red pepper
• ⅓ cup chopped green onions
• 1 tablespoon white wine vinegar
• ½ tablespoon olive oil
• ¼ teaspoon salt
• ⅛ teaspoon pepper

Directions

1. Preheat oven to 500°F.
2. Coat a wire rack with cooking spray, place the rack on a baking sheet, and set aside.
3. Combine ¼ cup flour, ½ teaspoon thyme leaves and parsley in a shallow dish; set aside.
4. Combine egg and milk in a shallow dish; set aside.
5. Combine remaining thyme and parsley, pepper, and sunflower seeds in another dish; set aside.
6. Dredge each fillet in flour mixture; dip into milk mixture; and coat one side of fillets with sunflower mixture.
7. Place the coated fillets on the prepared wire rack and bake for 10 minutes, or until golden brown, and fish flakes easily with a fork.
8. Serve immediately with Roasted corn salad.

Roasted corn salad

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