Oven Roasted Pecan Crusted Catfish Asaragus
Catfish fillets roast atop a bed of asparagus in this easy weeknight recipe. Use fresh oregano or parsley instead of thyme in the quick breadcrumb topping, if you like.
1 cup whole wheat Panko breadcrumbs
1/4 cup chopped pecans
3 teaspoons chopped fresh thyme, divided
1 1/2 tablespoons extra virgin olive oil, plus more for the pan
Salt and ground black pepper to taste
1 1/4 pounds asparagus, trimmed
1 tablespoon honey
4 (5- to 6-ounce each) catfish fillets
Preheat oven to 425F. Put breadcrumbs, pecans, 2 teaspoons thyme, 1 tablespoon oil, salt, pepper and 2 tablespoons water in a medium bowl and toss to combine. Set aside. Toss asparagus with remaining 1/2 tablespoon oil, remaining 1 teaspoon thyme, honey, salt and pepper in a large bowl and spread it in a single layer on a large oiled baking sheet. Scatter one-quarter of the breadcrumb mixture over the asparagus and arrange catfish over asparagus. Press remaining breadcrumb mixture on top of catfish fillets. Roast until catfish is cooked through and asparagus is tender, 10 to 12 minutes. Transfer to plates and serve.
Per serving (about 12oz/338g-wt.): 370 calories (140 from fat), 16g total fat, 2.5g saturated fat, 90mg cholesterol, 380mg sodium, 27g total carbohydrate (6g dietary fiber, 8g sugar), 33g protein
For more nutritional guidance, contact Dr. Shalona McFarland at 970-256-7454.