Thai Curry Catfish with Jasmine Rice
Serves 4; 1 1/2 cups per serving
Lemongrass stalks impart their soothing flavor to catfish, vegetables, and rice.
Ingredients
2 stalks of lemongrass, 2 teaspoons grated lemon zest, or 1 teaspoon ground dried lemongrass
1 pound catfish fillets
1 teaspoon canola or corn oil
1/2 medium onion, sliced
1 large carrot, thinly sliced
1 cup cauliflower florets
1 1/2 cups fat-free, low-sodium chicken broth
1 cup frozen green peas
1 to 2 teaspoons Thai red curry paste
1/2 teaspoon coconut extract
3/4 cup uncooked jasmine rice
1/4 teaspoon salt
Cooking Instructions
Trim about 6 inches from the slender, green end of the lemongrass stalks and discard. Remove the outer layer of leaves from the roots of the stalks. Cut the stalks in half lengthwise. Set aside. Rinse the fish and pat dry with paper towels. Cut the fish into 3/4-inch pieces.
Heat a large saucepan over medium-high heat. Pour the oil into the saucepan and swirl to coat the bottom. Cook the onion for 1 minute, stirring occasionally. Add the carrot and cauliflower. Cook for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring occasionally.
Stir in the broth, peas, curry paste, and coconut extract. If using lemongrass stalks or dried lemongrass, add now. Bring to a simmer.
Stir in the catfish. Stir in the rice, salt, and lemon zest, if using. Bring to a simmer, stirring occasionally.
Reduce the heat and simmer, covered, for 20 minutes, or until the rice is tender. If using lemongrass stalks, remove the lid and let cool for 2 to 3 minutes. Remove the stalks before serving the dish. (Tongs work well for this.)
Nutrition Analysis (per serving)
301Calories
4.5 gTotal Fat
1.0 gSaturated Fat
0.0 gTrans Fat
1.5 gPolyunsaturated Fat
1.5 gMonounsaturated Fat
66 mgCholestrol
311 mgSodium
39 gCarbohydrates
3 gFiber
5 gSugar
25 gProtein
Dietary Exchanges
2 1/2 starch, 3 very lean meat
This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
