By: Jodie Shield, MED, RDN
What kid can resist a stir-fry? Your family will enjoy eating and preparing this healthy recipe. Let your kids take turns tossing the stir-fry and make sure you serve it with chop sticks. Do you have a favorite stir-fry recipe? Try making it with fish or shellfish and report back to us at www.healthyeatingforfamilies.com with your results.
Stir Fry Catfish
(Makes 4 Servings)
1 pound catfish fillets
1 cup light teriyaki sauce
nonstick cooking spray
5 eggs, lightly beaten
1 tablespoon peanut oil
4 green onions, chopped
1 cup mixed frozen peas and carrots (or your child’s favorite vegetable)
2 cups cooked brown rice
1/4 cup reduced-sodium soy sauce
- Cut the catfish into bite-size pieces, and place in a plastic resealable storage bag. Add the teriyaki sauce, and marinate in the refrigerator for about 10 minutes.
- Coat a large skillet with nonstick cooking spray (or use a wok), and cook the eggs until scrambled. Set aside.
- Add one teaspoon of the peanut oil to a hot skillet or wok. Drain the catfish, place in the hot pan, and stir-fry for about three to four minutes or until the catfish flakes easily when tested with a fork. remove, and set aside.
- Add the remaining peanut oil, and stir-fry the green onions and frozen vegetables for about three minutes. Add the cooked rice and soy sauce, and stir-fry for one minute more. Then add the catfish and scrambled eggs, and stir-fry for another minute. Serve with pineapple rings.
Fish Switch: You can use cod or shrimp in place of the catfish.
Nutrition Information: 468 calories, 38 grams protein, 35 grams carbohydrate, 19 grams fat, 5 grams saturated fat, 332 milligrams cholesterol1, 946 milligrams Sodium, 3.5 grams Fiber