Featured Recipes Seafood — 02 March 2012

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


  1. 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.
  2. Coat a large skillet with nonstick cooking spray (or use a wok), and cook the eggs until scrambled.  Set aside.
  3. 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.
  4. 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


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