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.