By: Jodie Shield, R.D.

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.

Stir Fry Catfish

(Makes 4 Servings)

Ingredients:

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

Directions:

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 scrambles.  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 Cholesterol

1,946 milligrams Sodium

3.5 grams Fiber

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.