Catfish Tacos
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Chef Rob prepares delicious blackened catfish tacos with mango salsa and yogurt horseradish cream salad. Guest Deborah Hunter from MPB Think Radio's Deep South Dining & Cooking with Honey and Friends joins Rob in the kitchen. We take a look at a Mississippi farmers market, and Registered Dietician Rebecca Turner talks about how to shop at a farmers market.

Full Episode


Recipes

GRILLED BLACKENED CATFISH TACO

Ingredients:

  • ½ tspn canola oil
  • 5 oz fresh Mississippi farm raised Catfish filets
  • 1 tbspn julienne onion
  • 1 tbspn julienne yellow bell pepper
  • 1 tbspn julienne red bell pepper
  • 1 tspn minced garlic
  • 1 tbspn diced green onion
  • ½ tspn black pepper
  • 1/8 tspn jalapeno finely diced
  • 2 tbspn vegetable stock
  • 2 corn small tortilla gluten free

BLACKENED SALT FREE SEASONING MIX (makes 8 tbspn or portions)

Ingredients (volume measurements)

  • 1 tbspn black pepper
  • 1 tbspn garlic powder
  • 1 tbspn onion powder
  • 1 tbspn salt
  • 2 tbspn paprika
  • ¼ tspn cayenne pepper
  • ½ tspn white pepper
  • 1 tspn ground thyme
  • ½ tspn ground sage

COOKING INSTRUCTIONS FOR BLACKENED CATFISH

Mix all seasoning for the blackened seasoning and save in a resealable freezer bag

Remove one tspn

Dust catfish with blackened seasoning and place in a hot pan with zero fat spray and ½ tspn canola oil.  Cook for 2 minutes per side and be careful not to burn.  Remove and place all other ingredients in pan to sear except the vegetable stock.  Deglaze pan with no salt vegetable stock and hold in pan.  In separate pan heat tortillas with zero fat spray and hold in pan till ready to serve.

YOGURT HORSERADISH SALAD PREPARATION

Ingredients:

  • 1 tbspn minced onion
  • 1 tspn minced garlic
  • 1 tbspn chopped tomato no seeds
  • 1 tspn fresh parsley chopped fine
  • 1/2 cup romaine or firm lettuce chopped in 1” squares
  • ½ tspn fresh grated horseradish fine
  • 3 tbspn Greek non-fat yogurt
  • ½ tspn black pepper

COOKING INSTRUCTIONS FOR YOGURT HORSERADISH CREAM SALAD

Mix tomatoes, garlic, onion, horseradish, pepper, parsley with yogurt in small bowl.  Toss with lettuce and serve on plate.

MANGO SALSA

Ingredients:

  • 1 tbspn diced yellow onion
  • 1 tspn minced fine garlic
  • ¼ tspn finely chopped jalapeno
  • 2 tbspn mango chopped in ½” cubes
  • 1 tspn sugar substitute sucralose
  • 1 tbspn chopped tomato ¼” cubes
  • 1 tspn chopped cilantro
  • ½ tspn cumin
  • 1 ½ tbspn vegetable stock salt free
  • 1 lime squeeze
  • 1 lemon squeeze

COOKING INSTRUCTIONS FOR MANGO SALSA

Mix all ingredients in a mixing bowl  and chill to serve

PLATING ENTRÉE

Place yogurt salad in the center of plate.  Place one tortilla on each side of salad.  Place the catfish saute on top of each tortilla dividing in half.  Place salsa evenly on top of each tortilla and serve