Catfish with Farro and Cabbage Slaw
Calories 312 (24% from fat)
Fat 8.3 gram
Saturated Fat 1.6 gram
Trans Fat 0 gram
Cholesterol 99 mg.
Sodium 674 mg.
Carb. 26 gram
Fiber 3.5 gram
Sugar 6 gram
Sugar Alcohol 0 gram
Protein 32 gram
1/2 cup whole farro (We used Earthly Choice Italian Pearled Farro.)
1/4 small head red cabbage (about 5 ounces), chopped or shredded
1 pink lady or gala apple, chopped
1/2 cup fresh cilantro leaves
3 Tbsp. apple cider vinegar
2 tsp. olive oil
1/2 tsp. salt
1/4 tsp. black pepper, ground
olive oil spray
3/4 tsp. cayenne pepper
1/2 tsp. salt
4 6-ounce skinless catfish fillets
1. Cook the farro according to package directions. If there are no directions, do this.
Rinse the farro. Then put 1 1/2 cups of water and the farro in a non-stick pot. Heat on high until it boils, then reduce heat, keeping it at a "low boil". Let it cook for about 15 minutes until it's chewy, stirring occasionally. Drain any excess water and put the farro in a mixing bowl.
2. Add the apple, cabbage, cilantro, vinegar, 2 teaspoons of olive oil, 1/2 teaspoon salt and 1/4 teaspoon pepper. Mix together, cover and put the bowl in the refrigerator.
2. Heat a large non-stick frying pan over medium-high heat. Mix together the cayenne pepper and 1/2 teaspoon of salt, then sprinkle it over the catfish. Lightly coat the heated pan with olive oil spray. Cook the fish about 4 or 5 minutes on one side until it’s golden, then flip and cook another 3 to 4 minutes on the opposite side, until the fish is opaque.
3. Serve the fish on top of the farro and cabbage slaw.
Yield: 4 Servings - Serving Size is Approximately 1 1/2 Cups of Slaw Per 6-Ounce Fish
You can freeze individual portions for easy re-heating later. Pour the serving of slaw directly over the top of the fish, cover and freeze.
Microwave for approximately 3-4 minutes. Keep the container open a little to allow steam to escape.