In the News - August 2008
Celebrate Catfish Month
PINE BLUFF, Ark. - August is National Catfish Month, and today's U.S.
Farm-Raised Catfish are a reason to celebrate. "U.S. Farm-Raised Catfish is
lean, an excellent source of protein, low in saturated (bad) fat, and is a
moderate source of polyunsaturated fat," says Dr. Rebecca Lochmann, professor of
fish nutrition/feeds, at the Aquaculture/Fisheries Center at the University of
Arkansas at Pine Bluff.
One big difference between a U.S. Farm-Raised catfish and its wild cousin is
what they eat. Unlike their wild-bottom feeding cousins, U.S. Farm-Raised
Catfish have learned to feed on high protein soybean pellets that float on top
of ponds. This produces a healthier, cleaner, milder tasting fish. And,
healthier fish translate into healthier people.
"The average catfish fillet weighs 6 ounces. It has no carbs, only 230
calories and more than half the total protein required each day," says Dr. Lochmann. Catfish is also a good source of phosphorus, potassium and niacin.
Contrary to popular belief, deep-frying isn't the only way flavorful way to
prepare catfish. It can be grilled, broiled, steamed, poached, simmered,
sautéed, microwaved or baked. These lower-fat cooking methods preserve the
healthful qualities of catfish and help people maintain or even lose weight.
The secret to successful grilling is to have the coals glowing and to grill
the catfish flat side up and flip only once. Broiled catfish should NOT be
flipped. It should be broiled fat-side down 4-5 inches away from the heat.
Here are a couple of easy ways to "celebrate" catfish month with grilled
catfish.
Hail, Caesar! Grilled Catfish
4 U.S. farm-raised catfish fillets (4 to 6 ounces each)
3 Tablespoons dried basil
3 Tablespoons dried oregano
3 Tablespoons garlic salt
3 Tablespoons lemon pepper
4 Tablespoons grated Parmesan cheese
Olive oil spray
Prepare "Hail Caesar" rub by mixing spices and Parmesan cheese in a glass jar
with a tight-fitting lid. (If you store the blend in a dark cupboard away from
heat, it will keep for 2 to 3 months).
Preheat the grill to high heat.
Sprinkle ½ to 1 teaspoon of the blend on a lightly oiled fillet. Grill or
broil over high heat for 3 ½ to 4 minutes per side, or until the fish begins to
flake when tested with a fork in the thickest part.
Good either hot or served cold at a picnic is:
Lemon Grilled Catfish
½ cup Worcestershire sauce
½ cup fresh lemon juice
½ teaspoon cayenne pepper
2 to 4 drops Tabasco
½ teaspoon ground thyme
Catfish fillets, whole or cut into strips
Mix all seasonings in a jar with tight-fitting lid. Shake well. (This will
keep refrigerated for several weeks.)
Wash catfish fillets and pat dry. Cover fillets with marinade and refrigerate
for at least 1 hour or up to 4 hours. Grill over a medium-hot fire, basting with
marinade.
Or, if you prefer to cook inside, melt a tablespoon of butter in a heavy
skillet on high heat. Place catfish in hot skillet, shaking it to prevent
sticking. Cook the fish, turning and shaking the pan for 3 to 4 minutes until
done.
Fresh catfish can be stored in the refrigerator at 32 to 38 degrees for one
or two days. Above 38 degrees, bacteria can grow rapidly. Never thaw frozen fish
at room temperature; thaw under refrigeration. Frozen catfish should be used
within three months.
August 8, 2008
By: Carol Sanders
Writer/editor
UAPB School of Agriculture
Fisheries and Human Sciences
(870) 575-7238
sanders_c@uapb.edu
|
