It is a healthy meal, full with all nutrition, and the taste is super delicious. I love to make this menu when I’m on weight watch. I use catfish because I love white meat of the fish, low in calorie, and easy to digest. If you don’t like catfish flavor, you can change to others type of fish you like to make this menu.
The catfish is my main menu and I make tofu salad and braised Daikon as side dishes and put them on the same plate. I could called this dish as “one-dish healthy meal” because I put the whole meal in one plate.
Serve for 4
Ingredients for Herb Catfish
- 4 pieces of Fresh Catfish, skin off
- 1 tablespoon of Extra Virgin Olive Oil
- 1/8 teaspoon of Ground Black Pepper
- Pinch of Salt
- Dash of Ground Coriander, Paprika, and Dried Oregano
- Lemon Juice
- Sliced Lemon for garnish
Preparation
- Seasoning catfish with salt, ground black pepper, coriander, paprika and dried oregano for about 10 to 15 minutes.
- In a fried pan, turn on medium to high heat with olive oil, sprinkle oil over the pan only not to make fish stick at the bottom of the pan while cooking the fish.
- Add seasoning catfishes on a pan and cooked for 2 to 3 minutes each side or until they look golden brown.
- After the fish done, put them on each serving plate and squeezed fresh lemon juice over the fish. Added sliced lemon over the fish to garnish.
Ingredients for Baked Tofu Salad
- 1/2 pound of Lettuce
- 2 oz. Firmed Tofu, cut 1 inch cube
- 1/4 teaspoon of Sesame seed
- 1 tablespoon of Pie Nut, Almond, or any Toasted Beans as you desire
Preparation
- Preheat oven for 400 F and bake tofu for about 45 minutes to 1 hour. So, tofu will crispy out side but still soft inside. After done, take out from oven and let them cool for about 5 minutes.
- Clean lettuce with water and dry with paper towel. Put in a salad bowl and sprinkle with sesame seed and pit nut on top.
- Put mixed salad on a plate then decorate with baked tofu.
Ingredients for Miso Dressing
- 2 tablespoons of Miso Paste
- 1 teaspoon of Dijon Mustard
- 1/3 cup of Rice Vinegar
- 1 tablespoon of Sugar
Preparation
I use a little glass container with tight lid, put all dressing ingredients into it and then shake until everything corporate.
Another way to make this dressing, combine all ingredients into a food processor and blend until everything corporate.
Ingredients for Braised Daikon
- 1/2 large Daikon, cut 1/2 inch
- 2 tablespoons of Soy Sauce
- 1/4 cup of Mirin (Japanese rice wine)
- 1″ to 2″ Strip of Kombu
Preparation
This daikon is smell really good while cooking. Easy to cook for a side dish.
In a small pot, added daikon, soy sauce, mirin, and kombu strip and let them simmer for about 1 to 2 hours with cover lid at low heat. When the daikon done and that is how they will look like as the picture below.
