Southwestern Catfish with Corn Soufflé
This recipe is a delicious way to boost your fish intake!
- Prep time: 25 min
- Makes: 4 servings
- Cook time: 15-20 min
Nutritional Information
PER SERVING
- Calories.359
- Saturated Fat.5 g
- Fat.20 g
- Carbohydrates.12 g
- Fibre.4 g
- Protein.33 g
- Sodium.718 mg
Ingredients
| 4 | catfish fillets (about 5 oz /150 g each) |
| 1 tsp / 5 ml | chili powder |
| 1 tsp / 5 ml | dried oregano leaves |
| 1/2 tsp / 2 ml | ground cumin |
| 1/2 tsp / 2 ml | each salt and pepper, divided |
| 1/2 cup / 125 ml | Naturegg Simply Egg Whites, well shaken |
| 1 tbsp / 15 ml | fresh lime juice |
| 1 cup / 250 ml | frozen corn kernels, thawed |
| 1/4 cup / 50 ml | chopped green onion |
| 1/4 cup / 50 ml | fresh coriander leaves |
| 1/4 cup / 50 ml | light mayonnaise |
| 4 tsp / 20 ml | fine cornmeal (optional) |
Directions
Preheat the oven to 425°F (220°C). Combine the chili powder with the oregano, cumin and half each of the salt and pepper. Sprinkle the mixture evenly over both sides of the catfish fillets. Arrange the fillets on a parchment paper-lined baking sheet; set aside.
Using a mixer on high speed, whip the egg whites with the lime juice and remaining salt and pepper until stiff peaks form. Combine the corn with the green onion, coriander and mayonnaise. Gently fold the whipped egg whites into the mayonnaise mixture until just combined.
Spread an equal portion of the egg white mixture evenly over each fillet. Sprinkle with cornmeal (if using). Bake for 15 minutes or until catfish flakes lightly when tested with a fork and the topping is puffed and golden.
Tips
The cornmeal is optional but it adds a delicious crunch to the topping.
We recommend using U.S. farm-raised catfish in this recipe as a sustainable choice that is good for the planet as well as your health.
For a lower sodium entree, omit the added salt.
Naturegg Simply Egg Whites
Made from 100% pure egg whites. We mean simple.
Learn MoreTips: Whipping
If you over beat egg whites and they're too stiff, gently stir in 1 or 2 unbeaten whites to every 5 or 6 whites or add a few teaspoons of sugar and beat again briefly until they are smooth.