Wednesday, August 20, 2014

Quick booking catfish roasted with sesame seeds, basil, garlic and spinach

Four 115 to 165 g (4- to 6-oz) catfish fillets, 1.25 cm ( 1/2 inch) thick Half of a 280 g (10-oz) bag washed spinach, coarse stems removed, chopped 50 ml ( 1/4 cup) fresh basil or Italian parsley, minced 2 medium cloves garlic, minced 10 ml (2 tsp) brown mustard 15 ml (1 tbsp) sesame oil (see note) 5 ml (1 tsp) olive oil 10 ml (2 tsp) lemon juice 15 ml (1 tbsp) soy sauce 50 ml ( 1/4 cup) white or black sesame seeds 1 ml ( 1/4 tsp) cayenne pepper Preheat oven to 230 C (450 F.) Place catfish fillets on an oiled baking pan. Tuck a handful of spinach under each fillet. Fold under about 5 cm (2 inches) of the thin end of each fillet to enclose spinach at one end. In a small bowl, whisk together basil or parsley, garlic, mustard, oils, lemon juice and soy sauce. Spread mixture over catfish. Sprinkle heavily with sesame seeds and lightly with cayenne pepper. Roast for 10 to 12 minutes, or until fish flakes easily when tested with a fork. Makes 4 servings. Note: Sesame oil is available in the Asian food section of most supermarkets. Nutrition information per serving: 287 calories; 7 g fat; 26 g protein; 6 g carbohydrate; 4 g fibre; 67 mg cholesterol; 396 mg sodium.

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